Adarq.org

I got sick for a couple weeks. Finally feeling better today.

IIRC I have not caught anything since 2021 lol.

19-09-26

Run
- w/u [including a few short strides and 1 min at ~SubT effort]
- 5k, 21:48 [paced a friend for first 4k, then pushed a little for last 5k, so was like 4:30 ish pace for first 4k, then 3:48 for last k]
- coffee and pastries
- run home, ~5k, with 3 sets of pogos, first set was 10 reps high amplitude, which was too intense, next two sets were ~15-20 lower amplitude just bouncing, which felt great]

total of ~13.5k running i think, not everything got picked up on watch for various reasons

Lift
RDL, BSS, OL Calves [60 x 7,7,6 on lowest setting on slantboard], OAC [a few sets of negatives where i would pause at 60-90-135 degrees], Rev Nord, Hip Airplane, Dips, abs

Notes

HR craaazyyy high today. Was hitting 160s just jogging in warmup, and jogging home at like 6:30 pace was in the 160s. Now I had eaten some granola/pastry like 30 mins before hand, but still. As noted, RHR has (subjectively, not actually measured) felt high this week, and have felt stressed, so guess it's downstream of that. Have also not felt like doing workouts in the AMs (as in, doing my SubT, like thursday was pretty minimal, took wednesday off), so probably burning a little hot atm. maybe no double today

anyway, achilles felt pretty good, never felt wonky during the 5k, felt fine omw home, only time i crossed the back off level threshhold was when i did the more effortful pogos, and i backed off there, and it was fine to keep jogging and do some gentler low gct ones.

18-09-26

AM - cardio x 1:10:50, 124 avg hr, about 50% running, included 4 or 5 x 10s strides

PM - cycle x 32:01, 123 avg hr, included like 5 x 10s spinups [i.e. not change resistance just get up to a v high cadence]

Notes

achilles feeling pretty good today. will see how it is tmrw. going to meet pals for parkrun but won't TT it, just treat it as an etended subt type effort, maybe even a halfway walk break.

7/15/26 Wednesday
Treadmill 40 mins 2.11 miles

7/16/26 Thursday BW = 183.2
Dumbbell bench 15x55, 15x60, 15x60, 15x60.
Pull up 6, 6, 6, 6.
Hack squat 10x145, 10x155, 10x155, 10x155.
Dip 20, 20, 20.
Kettlebell row 12x40, 12x40, 12x40.

7/17/26 Friday
Treadmill 45 mins 3.18 miles

7/22/26 Wednesday
Squat 5x165, 5x185, 5x185, 5x185.
Hack squat 10x155, 10x155, 10x155.

7/23/26 Thursday BW = 183.4
Treadmill 45 mins 3.44 miles

7/24/26 Friday
Dumbbell bench 10x50, 10x60, 10x65, 10x70, 10x70.
Pull up 6, 6, 6, 6.
Dip 20, 20, 20.
KB clean and press 10x45, 10x40, 10x40.

7/28/26 Tuesday BW = 182.0
Treadmill 45 mins 3.21 miles

7/29/26 Wednesday
Deadlift 5x185, 5x205, 5x225, 5x235, 5x245, 5x235.
Dumbbell lunge 12x40, 12x40, 12x40.


7/30/26 Thursday
Treadmill 45 mins 3.38 miles

7/31/26 Friday BW = 184.6
Bench 5x155, 5x175, 5x185, 5x185, 5x185.
Chin up 8, 7, 7.
Dip 20, 20, 20.

8/5/26 Wednesday
Dumbbell bench 12x55, 12x60, 12x65, 12x70, 12x70.
Row (titan) 15x90, 15x90, 15x90.
Pull up bar 5, 5, 5, 5.
Dip 20, 20, 20


8/7/26 Friday
Treadmill 45 mins 2.32 miles

8/11/26 Tuesday
Squat 2x185, 1x205, 1x225, 5x195, 5x195, 5x195, 5x195.
Hack squat 10x165, 10x165, 10x165.

8/12/26 Wednesday
Dumbbell bench 12x60, 12x65, 12x70, 12x70,  12x70.
Row 15x100, 15x100, 15x100.
KB clean and press 12x40, 12x40, 12x40.
Dip 20, 20, 20.

8/13/26 Thursday BW = 183.4
Treadmill 45 mins 3.42

8/18/26 Tuesday
Treadmill 45 mins 2.28 miles

8/19/26 Wednesday
Squat 2x185, 2x205, 1x225, 5x195, 5x195, 5x195, 8x185.
Dumbbell lunge 10x40, 10x40, 10x40.

8/20/26 Thursday
Bench 5x185.
Treadmill 45 mins 2.38 miles

8/21/26 Friday
Treadmill 50 mins 3.13 miles

8/25/26 Tuesday BW =
Dumbbell bench 12x60, 12x65, 12x70, 12x70, 12x70.
Pull up 5, 5, 5, 5.
Dip 20, 20, 20.

8/26/26 Wednesday
Treadmill 45 mins 3.10 miles

8/27/26 Thursday BW = 184.4
Hack squat 10x145, 10x165, 10x185, 10x185.
Dumbbell lunge 11x40, 12x40, 12x40.

8/28/26 Friday
Treadmill 45 minutes 3.38 miles

9/1/26 Tuesday
Treadmill 45 mins 3.14 miles

9/2/26 Wednesday BW = 186.2
Treadmill 45 mins 3.19 miles

9/3/26 Thursday
Treadmill 45 mins 2.51 miles

9/4/26 Friday
Treadmill 45 mins 3.32 miles

 9/9/26 Wednesday
Treadmill 45 mins 2.32 miles

9/10/26 Thursday
Treadmill 50 mins 3.27 miles

9/11/26 Friday BW = 185.2
Treadmill 45 mins 2.39 miles

9/15/26 Tuesday
Treadmill 45 mins 3.38 miles

9/16/26 Wednesday BW = 183.0
Squat 5x155, 5x175, 5x185, 5x185, 5x185.

9/17/26 Thursday
Dumbbell bench 12x60, 12x65, 10x70, 10x70,
Pull up 5, 5, 5, 5.
Row 12x75, 12x75, 12x75.

9/18/26 Friday
Treadmill 45 mins 3.21 miles

Not going great on the log or the workouts. This last week really felt under the weather but kept moving a little bit.
After that just doing some light weights really made me sore.

17-09-26

Cardio - 1:15:51 about 15' SubT ish effort on the stairmaster in there, but rest easy

Lift - Chins, Dips, Calves

Notes

resting hr has felt high lately and stress has been high, so took yesterday off. had a nice long hot bath in the evening too just to really try to relax. been pushing a bit hard on a few fronts lately, heh. achilles feeling beter today, was about 35-40 mins running at the front of this.