Adarq.org

- kayaking x ~3.5 hours
so nice. the last 45 mins or so were against the tide and into the wind, pretty heavy going. beautiful day, didn't get sunburned. shoulders gonna be a touch sore tomorrow.

run schedule today. body is like, no don't do it. so i'll go tomorrow. next week is beach anyway so it doesn't matter if schedule gets a little messed up this week.

beach exercise will be tennis, maybe a little running but not going to hold myself to anything, and whatever my family feels like doing w/r/t strength stuff. and maybe kayaking.

i was getting trap headaches last year. went to ER at one point, doc prescribed one of these:



made a huge, immediate difference.

- run 10.58 km in 54:19
T+DI 165, just horrendously humid.

- stretch

Quote from: adarqui on August 10, 2020, 08:35:38 am

offer accepted. nuts.

 

woah, congrats dude!

+1!

place looks amazing.

saturday

- warm up x 1 km; intervals 400m/100m jogging rest in [1:34, 1:40, 1:39, 1:39, 1:40, 1:37, 1:39, 1:41, 1:40, 1:30]; cool down x 1 km
intervals were at fast tempo pace (i.e. 90-95% of race pace), adjusted a bit for the T+DI. not too challenging. makes a big difference for it to be overcast and under 90/32 degrees, even when it's still so humid.

- stretch

sunday

- run 18.18 in 1:41:36
T+DI 158, so humid. good light long run, though, tired but not wiped at the end. feet soaked with sweat, was squelching a bit the last 4-5 km.

- stretch

mapmyrun weeks are monday-sunday; i ran 58.8 km in that span. near weekly PR territory, can never remember if i've ever actually hit 60 km in a week before.

- run 12.03 km in 1:00:29
T+DI 156, 5:02 pace without dying too much on the climbs in the final 2 km. very steady, good stuff.

- stretch

tropical storm isaias is in town, no running today.

not sure why i skipped sunday :-/

UPDATE: rain cleared up around 11 AM so i threw my shoes on and took off before the rain comes back this afternoon.

- run 10.58 km in 51:38
T+DI 141, still extremely humid but temp down 20 degrees F after the heavy rain. consequently, my first sub-50 min 10k since...june? felt so amazing, i actually started laughing to myself at one point. 4:53 average pace and came home under 5:00 so it was pretty well balanced as well.

- stretch