Just Legs


Kinesthesia

My legs felt slightly sore after Mt Madonna, so went for reps on the lifting and didn’t over-drive the squats / lunges.

Table 1: Lifting: Legs 2023-09-24
Exercise Set Weight Reps
Squat 0 0 20
Squat 1 105 11
Squat 2 105 13
Squat 3 105 11
Squat 3 105 12
Lunge 1 0 12
Lunge 2 0 15
Lunge 3 0 15
Elev Split Squat 1 0 28
Elev Split Squat 2 0 28
Elev Split Squat 3 0 26
Calf Raise 1 52.5 10
Calf Raise 2 52.5 10
Calf Raise 3 52.5 12

Next legs workout:

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Post-Madonna Sunday


Mt Madonna 10K

CEO got first overall in the ‘23 Mt Madonna Challenge 10K with a 1:00:58 – she fast! Beat the next closest [male] runner by 18s 😅

Super happy with my own race: I stayed mostly within myself, coming in at 1:05:37 without much left in the tank. Felt well paced for my current fitness, as well as a intensity notch up for the next month of training. Next year I’d like to target 1:02:30 (!!!)

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Pre-Madonna Rest Day 1 + Chest & Tri's


Kinesthesia

Early morning, CEO got me on a shoulder / chest tri session from Nike Fit; felt like a great warm up to chest & tri lifts. As a variation I swapped out decline bench with raised leg push ups, managing 3x 6 reps.

Mt Madonna taper continues: tomorrow is two sub 7m30s miles with a break in between, ~ 16m of effort. The legs feel ready.

I do feel some tweaks in my right shoulder (arm extended vertically rotating backwards) which’ll need to be factored into tomorrow’s shoulder lifts.

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Ran 4min Intervals + Side Core


Kinesthesia

Woke early but with low energy; napped from ~9a to 12p. CEO kept me honest for a 3x 4min run around Uvas Reservoir. I didn’t set any pace records, but improved at keeping my heart around 160 - 170 bpm (~7m15s/mi pace). The run itself felt appropriately difficult and my legs felt strong.

Similarly, side core workouts felt good; that I’ll chalk up to actually doing them regularly for the first time, like, ever.

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Leg Lifts, NorCal Ren Faire, y la fin del Vuelta


Maintaining elisp-koans

There are some inbound maintenance requests for elisp-koans and the more general question of whether I’m actively maintaining it. The answer was “reactively & minimally” which I believe is leading to under-maintenance / code-rot / lack of support.

I would like to put a bit more effort into the koans, specifically:

  1. merge & respond to open PR from @stefanv
  2. review issues

Kinesthesia

My legs feel like 85% fresh even after yesterday’s intervals. Core, on the other hand, is sore with DOMs. This morning put in a full set of leg lifts. Note: my forearms continue to be the limiting factor on deadlifts – I’ll create & schedule some grip workouts to push it.

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