Adarq.org

23-04-26

Run
- w/u
- 5 x 6' (1') [4:09 average]
- c/d

11.64k, 56:44

Notes

so-so workout, but knee feeling basically fine today at least

22-04-26

Run -- 7.17k, 42:43

Notes

Hmm, bit of knee pain and kind of felt like I was running on a stiff left leg for first 5 mins or so, but was then fine. Still, cut it short. Ugh.

- supportive speed
-- warm up
-- 6 x [4 min @ 104-107% MP, 2 min jog]
-- cool down
reps in 4:06, 4:05, 4:03, 4:02, 4:01, so actually like 106-108%, but RPE was 6 so right on target. HR peaked at 161, and that only right at the end of the final rep.

tib anteriors felt a bit heavy during warm up but the feeling went away and my legs feel great now. last workout before the race, rest of this week will be easy or easy+strides. i think i will run on saturday morning, very short with a few strides. see how that does. getting excited, the rest of the track group all wished me luck and that felt surprisingly nice. been running with them for almost a year and a half now, which has been the single most important factor in turning me into a consistent runner.

21-04-26

Run
- w/u
- 3 x 11' (1'30") [4'14" average]
- c/d

12.04k, 58:19

Lift
Curls, Lateral Raises, a few sets of pogo hops

Notes

Bit of left knee and right heel pain. Didn't feel either in the run, just when walking about later in the day. Hopefully transient.

Well that's like 2/3 seconds/km than I've done this workout before, and this was after the biggest weekend I've had + it's 11' reps instead of 10' and and avg HR during reps was 157 (normally mid 160s). RPE felt as normal, and HR is pretty variable (and I don't trust the Coros optical arm strap as much as the not-yet-broken chest strap), but still, those seem like good signs! Esp given recovery state.

- run 1:13:07, 13.66 km
cold snap continues, it was barely above freezing when i left the house.