Adarq.org

- strong run
-- warm up
-- 16 km @ 75-80% of 5k pace
-- cool down
4:45 average on the "strong" bit, which is 79% of 5k pace. let myself cut it down a little to like 4:35-4:40 pace in the final mile or so, just felt so easy. RPE 5, which is much lower than the book says it should be. i've been feeling like the RPE for some of these more extensive tempo sessions is too low relative to the guidance, although the more uptempo ones do seem about right at that 7.5 level. wrote to john davis about it a few days ago and he confirmed my sense that it's better at this stage to err on the side of too easy. but man 5 is a few steps below 7.5-8. gonna bump my estimated paces down a few seconds per km and see how i get on.

also, was getting a bit of the old scrotal chafing in the final 5 km or so. annoying.

no runs this weekend, skiing time!

- run 55:05, 10.42 km
slept badly last night so did this at lunchtime. 5:17 pace is a little quick for an easy but that's okay, HR average 130 means i wasn't pushing. especially since it's a bit warm today, around 50F.

we're supposed to get a pretty big snowstorm this weekend, will have to figure out what to do about workouts next week. easy runs should still be doable, if probably a little slower than usual.

- track
-- warm up
-- 10 km @ 85% 5k pace
-- cool down
RPE 7 ("still relatively fresh at the end, could have kept going a couple more miles if i wanted to"), which is about right for this workout. 85% of my 5k is 4:31, averaged 4:28, so more like 86-87%.

on reflection, i'm not sure RPE 7 is really accurate. with a couple of gels and a bit of water, i could have done a half marathon at that pace yesterday morning. obviously that's more than "a couple more miles." and i felt invigorated at the end, more than fatigued. idk.

Gym work 65

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
50x6
70x6
70x6 (felt like 6RM)
70x4 (difficult)
50x8 (slower tempo, focused on mind-to-muscle connection)

RDL:

60x6
90x6
110x6
110x6
90x6

Cable kickbacks:

1 small + 5 big plates
1 small + 6 big plates

Cable pulls:

32x10 one arm
32x10 one arm

Ab wheel rollouts:

10
10

Wall sits:

~20 s parallel + 15 s above parallel

Bodyweight: 92.1 kg (+1 kg)
Exhaustion level: 10/10
Rating: Decent

Comments:

For some reason the bench press felt difficult. I think I would've done 7 reps on my first set, then 6 reps was a max on my second and the third was too burned out so I did only 4. RDLs were good, but the limiting factor is grip strength, not leg strength. I probably can do 130x6 without the grip strength limiting factor.

The main issue right now is being too heavy and I really need to get lighter.

- climb x 30 mins

- squat 225 x 5,5

- calf raise 225 x 6,6

- KB SLRDL 20kg x 5,5

- gettin' old circuit
chin ups x 10,9; spiderman push ups x 5,5; did the L-sits on my fingertips, which made it easier.

- TTB x 5,5