Adarq.org

- SubT 10 8 x 3 mins
-- warm up
-- intervals @ 4:07-14 w/60-120s walking rest
-- cool down
last two rest periods were longer to bring HR down. T+DI 156. legs felt fine, but it was so hot and i want to be able to run hard on sunday so i cut the last two reps.

03-09-26

Cardio
- w/u [inc 20' run]
- Elliptical - 10' on / 1' off / 5' on / 1' off
- Stairmaster - 3 x 5' (1' )
- c/d

1:12:55 total

Lift - OL Calf isos, OAC isos

Notes

achilles still feeling pretty good. got a pair of clifton 10s to replace my retired 9s that i have used as walking shoes and kind of wondering to what extent walking in the 9s has been an issue. i walk a lot, and man the contrast between the new 10s and the old 9s is pretty stark, the 9s feel like walking on sponges.

Quote from: Joe on August 31, 2026, 08:18:02 am

hell yeah. 4 consecutive days of ~8.5-9 hours of sleep is probably a big factor here. 

taunting me.

heh, rare that i sleep past 6.30 even on the weekends, so present me is also feeling taunted

not just advocating for but doing, IIRC!

yesterday

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:14-23
-- cool down
out at in-laws' again, adjusted watch to give myself a bit more space to slow down on the uphills. went well. pretty hot and humid but the trail i run on out there is almost 100% shaded.

Gym work 99 (groin injury)

Chinups: 11 old age , 7, 3 (crazy how much they drop off)
Single leg leg press: 60x10, 110x10, 110x15, 110x15
Leg press: 110x20, 110x40 (crazy glute soreness after the set)
V-grip seated pulls to chest: 100x7
Smith machine calf raises: barx10, 40x10 (will not do them anymore because it's hard to rack it back)
Seated calf raises: 50x10, 50x10
Ab wheel rollouts: 10, 10
Barbell twists: empty bar x 10, empty bar x 10 (each leg)
Back supported straight leg raises: 10, 10
Triceps pulldowns: 5 small pins + 1 large pin x 15, 5 small pins + 2 large pins x 15

Workout time: 21:10-22:05
Workout duration: 55m
Bodyweight in the morning: 89.1 kg (+0.6 kg)
Exhaustion level: 8/10

Comments: Old age in the chinups with 11, despite not doing any for the last two months or so. I did a 40 rep set in the leg press and got crazy glute soreness and not much quad soreness, I think my quads just don't really "fire" that well and the range of motion is limited in each rep, the press doesn't travel that much up and down (I'm limiting the movement to the point where my heels would raise from the platform). Leg raises were good and so were the ab wheel rollouts. Triceps pulldowns sucked, as usual.