Adarq.org

26-05-25

Run --
w/u
5 x (6'15" on / 1' off) [4:32, 4:25, 4:29, 4:29, 4:23]
c/d
Total -- 10.61k, 57:39

Lift --

Zercher
100 x 6, 5, 4

RDL
150 x 5
130 x 7, 5

Wide-Grip BB Row
100 x 6, 5

Inc Fly
17.5 x 9, 7

Notes

Slightly extended the reps b/c why not. Pace just 1s off from last week but HR on reps much lower (tho probably explained by 7.30am vs 5pm training, a circadian variation I never really thought about before! Wonder if I need to recalibrate HR expectations to account for this)

Just did the lifting immediately post-run, more convenient. Going to 1 x leg training per week for now. Just want to maintain really, so not too fussed. Got in some extra upper volume as well since I'm just gonna take the chance to fit that in wherever is convenient rather than trying to be structured. That said, should make an effort to get some OAC stuff in if I still want that to be a thing.

Been easily putting down like 3500kcal intake lately. Key has been a combo of my bulking tool (massive bowls of cereal with peanut butter) + liberal sprinkling of rice krispie squares. Weight still stable, tho, which is unsurprising since commuting via public transport and using the stairs at the office adds like 8k to my daily step count.

Session -- LR+Lifting -- Session+Lifting is a heavy three days. As I said, moving sessions earlier this week so I can get 2 x easy going into Saturday's 5k. Depending on how legs feel, may pare back the Wednesday session to just 20 mins of quality. Managed to convinced some buddies to join for that, so should be good fun. I think fitness wise they're around ~18:10, ~19:30, ~22:45 type runners, so guess I will try to stick with the 19:30 as long as I can.

25-05-25

Run -- 12.45k, 1:26:52

Lift
1a Chin
30x8 + 15x7 + BWx7+5

1b Dip
30x5 + 15x5 + BWx6+5

2a Wide Grip Pullup
BW x 9  + 6

2b Decline Deficit Pushup
BW x 10 + 7

Lateral Raise
20 x 11 + 7 + 5 + 4

Inc Curl
20 x 9 + 6 + 4

Notes

Rather slow today, but avg hr was like 129, so that's pretty low. yesterday was a bit of a different simulus in being a bit faster than usual (even if the like functional load about the same given rest:work ratio, etc etc), so partly due to that (calves a bit sore), also did like 15k non-running steps yesterday and had a long day, so not surprised if recovery less than 100%

Got home, downed a sugary drink and did the lifting about 10 mins later. Felt like a pretty decent effort given that. Public holiday tmrw, so will do a double, run in AM and legs lifting in eve. Will probs do sessions Mon + Wed, then have 2 easy days and do a Parkrun on Sat to get a 5k benchmark in.

Eta: volume PR (61.1k, 6hr18m). 78-22 split easy-hard in terms of time. nicenice. main avenue to upping load is extending the easy runs. getting a running backpack this week, so commuting to or from work would be a great way to do that

24-05-25

Run --
w/u
9 x (3' on, 1' off) [4:22, 4:27, 4:20, 4:34, 4:18, 4:19, 4:20, 4:21, 4:21]
c/d

10.47/59:41 total

Notes

Not sure what happened on that one rep, lol. Tmrw's long run will be all easy pace.

- run 54:10, 9.84 km, strides 4 x 100m w/ walking rest
lovely morning.

These are from 10 years ago, 10.95m (vs 9.10m now):

<a href="http://www.youtube.com/watch?v=ADtCuN8uILo" target="_blank">http://www.youtube.com/watch?v=ADtCuN8uILo</a>

These are from 13 years ago (obviously much lighter, at around 81 kg or so):

<a href="http://www.youtube.com/watch?v=8H66PNO4kpQ" target="_blank">http://www.youtube.com/watch?v=8H66PNO4kpQ</a>