Adarq.org

- long run w/SubT 3 x 2.5 km, 1:36:46, 19.34 km
-- warm up
-- intervals @ 4:21, 4:16, 4:15 w/ 60s walking rest
-- cool down
raining and ~18 degrees, felt great although i was soaked. HR topped out at 159, i think i may be underrating the amount of climbing in the other interval loop i do. this one isn't flat but it's flatter.

ETA: after this run, i’ve run more in 2026 than i did in 2025. proud of that.

Notes

run -- 11.03k, 1:05:52
lift -- OAC ISO (3 sets +2.5kg), OL Calf Raise (2 sets +60kg), RDL (130kg), BSS (2 sets +60kg), Dips (myo set + 20kg), Tib Bar (2 sets 20kg)

Notes

nice, most of the way back. "only" 6 hours ocardio this week but entirely running. not bad for an ill week etc etc. Achilles feeling basically 100% which is great since there way a fair volume of strides in there this week. Interestingly the issue for me feels like just calf/lower-leg muscular endurance. Kind of surprising since I have done a fair bit of running and I'd've thought that the calf raises would help with that (given all the research on lifting for durability), but could just be an number of factors explaining that. onwards and upwards! cycle tmrw i think, just to give calves a bit of recovery.

training plan is still to do a 5k-ish block in more of the SWAP/JD setup. So Tuesday faster work, Saturday something with alternations/long-fast run. Else just easy and strides. Good way to rebuild and get in 5k pb shape.

true, true. my great-grandfather did write the power of positive thinking, after all.

wtf!

- run 56:31, 10.45 km
cooler but more humid. we're gonna get the tail end of a hurricane tomorrow, should make the long run a little interesting (read: wet).

if i get back to full health and i'm not actually any faster now than i was in april/may i'll be pretty bummed.

tell me about it. i'm nervous for the 5k next weekend for that reason exactly. if i'm even only a little faster, i'll be bummed.

09-10-26

AM - 6.05k, 40:03
PM - 5.19k, 27:28

Notes

still not feeling quite 100%, and calves defo tired, but getting there. tomorrow maybe just cycle or x-train just to give calves a bit of rest, then see what's there on sunday. probably also x-train monday.

for pm run just kind of felt like going a bit faster, open the legs up a bit instead of plodding. slower than 6 min ks just not fun rn.

was feeling quite discouraged this am, tbh, like if i get back to full health and i'm not actually any faster now than i was in april/may i'll be pretty bummed.