Adarq.org

lmao, i know. i'm actually taking today off because i realized i was being a hypocrite. 

- run 1:00:27, 10.72 km w/ 4 x hill sprints
achilles felt fine until the hill sprints. no pain but it is a liiittle stiff. T+DI 154. apparently we're in for another 10-14 days of summer weather before canada finally sends some cold air our way.

ETA: just noticed i dipped into the green on intervals.icu with the sunday workout. oops.

hill sprints with an achey achilles day after warning me to be careful 

Gym work 100

Medium bar squat (narrow stance): 20x5, 60x5, 80x5, 100x2 (felt sharp pain in the hip flexor/adductor area, stopped)
Half squat: 80x3, 60x3 (good)
Hang power snatches: 20x5
Bench press, narrow grip: 20x5, 50x5, 60x3 (felt pain in left wrist), 70x3 (difficult, pain in left wrist), 60x5 (pain in left wrist, stopped)
Landmine deadlift: bar+20x8, bar+20x8
Landmine push press: bar+20x8
Seated calf raises: 20x10, 40x10
Standing single leg calf raises: 25 kg dumbbell x 10

Workout time: 15:05-16:00
Workout duration: 55min
Bodyweight in the morning: 88.0 kg (-1.6 kg)
Exhaustion level: 8.5/10

Comments: Hip injury there, felt like totally limiting my 100 kg squat so I did just two reps. They feel difficult with a narrow stance, as I have to keep myself organized, but I think the movement itself should be beneficial for my goals. Also in the bench press I felt left wrist pain so I had to stop there as well - maybe it was from the snatches. All in all, I'm working around quite a bit of injuries: cervical spine, thoracic spine, left wrist, left hip flexors/adductor, right illiotibial band, left clavicle, right elbow, right knee.

09-09-26

Cardio - 1:06:51, 127 avg hr

Notes

did dynamic calves instead of isometric yesterday, so that + run workout + a bit of plyos left the calves pretty tired today, so the run to gym didn't feel great. just lack of pop, no major achilles soreness. x-training workout for sure tmrw, though.

i know you know this but be careful with the 5k: as john davis pointed out, "a small increase in tissue load can cause a very large increase in tissue damage per loading cycle."

oh yeah for sure will be prudent; there's a good chance i just treat it as a threshold effort rather than a 5k effort. that said, i did do 12' @ 5k effort this past weekend and things held up pretty well!

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:15-20 w/ 90s walking rest
-- cool down
left achilles bugging a little again. less humid today but still warm and the sun is very bright. felt pretty good apart from achilles. HR got a little high at the very end of the final rep because it was uphill, but nothing too serious.