Adarq.org

02-08-25

Cardio
Warmup abt 20 mins
2 x (11' on / 2' off) @ 4:26 [163/166 Avg, 169/172 max, 31 RR]
3 x (3' on / 1' off) @ 4:17 [168/169/169 Avg, 173/174/175 max, 34 RR]
30 min cooldown (done as incline walking)
1:24:25 total

Lifting
Pogo Hops 4 x 15
Leg Curl 4 x Drop
Leg Ext 3 x Drop
OL Leg Press 2 sets (59 x 7, 6)
Calf Press 4 sets (134 x 7, 6, 5, 4)
(Ab/ad)ductor 2 sets each
Machine Bench 3 x Drop
Wide Neutral Cable Row 3 x Drop
Preacher 4 x Myo
Lateral 5 x Myo

Notes

two pluses of treadmill: (1) easy to bring a lot of water without the hassle of a vest; (2) easy to bring a change of shoes. Warmed up in Cliftons, changed to ZF6s for the workout portion. Felt foot a little bit towards end of second 11' rep, so changed back to Hokas for the 3' reps. Not too surprised by this – the 'fast' shoes do still feel a lot more aggressive on my foot, so need to work back to using them. Probably used them too much pre-injury (i.e. no need to use them for the long run); the feeling I get from them is that while they reduce knee/hip load, they shift some of that to the foot/ankle/calf complex? Well just got to keep strengthening all of that.

Took in about 50g of carbs during this session. Made a huge difference in the energy levels available for the lifting. Hence doing some upper at the end.

Single-leg leg press felt good/'productive'.

note to self: pre-workout oats sit heavy

- run 1:10:10, 12.18 km w/ 5x100m strides
T+DI 144, humidity still high but it cooled off a lot after the thunderstorm yesterday. forecast for the next week is looking prettttty pleasant. right knee pulling a little on a couple of the strides, which i had to do on the muddy sidewalk because they'd locked the track for some reason. adductors feeling it a little, for some reason.

evening

- warm up

- strength/rehab circuit
-- 2 x [side to side band walks x 60s + hamstring nerve flossing x 10]
-- 2 x [deficit calf raise x 10 + deficit tib raise x 10]
-- 1 x [standing banded clamshell x 10 + SL pogo x 8]
left ankle was not feeling the pogos, stopped there

- squat 200 x 5,5

- SLRDL +25 x 10,10

- BSS +25 x 10,10

- climb x 60 mins

- dip +20 x 8+3+3, bw +3

- TTB x 5,5

Gym work 36:

Bench press:

20x6
20x6
40x6
65x6
65x5
65x4

Landmine one-leg deadlift:

15x10
20x10
25x10 (crazy glute trembling at the end)

Landmine push press:

15x10
15x10

Bodyweight: 89.4 kg (+0.9 kg)
Exhaustion level: 7/10

Comments:

Went to the gym alone, so the bench press results are very good, considering I didn't have a spotter. Didn't do squats as my partially ruptured lateral meniscus on my right knee acted up and my right Achilles hurts.

The landmine deadlifts gave me crazy amount of glute soreness.

confession: real reason i've stuck to treadmill is b/c i started watching a show last week and i only really get time to do that on the treadmill and i want to finish it...

lol, i respect it. what's the show?

- track workout
-- warm up
-- 3 x [4 mins @ 5k + 4x400 partner relay @ mile]
-- cool down
this was fun. the 400s were done alternating with a partner, so each person's rest was the other person's rep. ran them pretty hard but not close to all out, around 80-83s or 5:15-5:30 mile pace. 4 min intervals were in 3:53, 3:54, 3:50 pace. total working distance ended up being a bit over 5400m.