Adarq.org

- run 58:05, 10.46 km
legs a bit dead to start out but felt okay after a couple km. was worried that i had run the SubT session yesterday too hard, given the conditions, but HR topped out at 164 and averaged in the mid-150s for the second and third sets so guess it was okay.

- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:23-24
-- cool down
run around midday and school is back in session so had to do on streets instead of track, i.e., with terrain/elevation change. slower than i've been as a result. on the plus side, less boring.

23-08-26

Run - 10.09k, 1:05:56
Gym cardio - 58:45, 122 avg hr

Notes

Was worried I had overdone the achilles yesterday since the left side was pretty sore in the evening. Basically pain free today and running was totally fine. First 10k run in a good while! And 10 mins more on the backend of the gym cardio, too. Especially pleased since I probably did like 8-10 sets of calf raises to near failure -- first meaningful calf DOMS in a while.

Said this last week as well, but man I just feel so good after long super easy session (with a bit of carbs in there). Just so relaxing.

Upper lifting later.

22-08-26

Cardio -
Run - 2 x 3k, w/ 90" rest [4:11-4:20], 9.39k, 48:13 total
Elliptical - 5 x (4' on / 1' off) [HR in 160s], 50:05 total w/ extended cooldown

Lift -
OL Calf - +55 x 5, 4, 3
BSS - +80 x 5, 4
RDL - 130 x 5
Rev Nord  - +8 x 3 + BW x 3
then a few more sets of high rep calf raise stuff (10-30), probably did too much

Notes

Interestingly, both of the cardio segments worked out as 49 load on intervals.icu; i guess it's just easy running that gets a higher load score for me vs corresponding hr efforts for just 'cardio'.

20-08-26

Cardio
- w/u (run ~24')
- 2 x 10' @ lvl 12/13 on stairmaster (SubT effort)
- 4 x 2' on / 1' off on elliptical (3/5k-ish effort? above threshold certainly)
- c/d

1:13:43 total

Lift
a couple OAC isos and a couple, brief, heavy OL calf isos, and some pogos one and two legs

Notes

Felt like giving my calves a rest so pulled back the lifting and extended the cardio. achilles feeling pretty good!