Adarq.org

- run 10.24 km in 49:58
4:53 pace is the exact target for weekday runs. noice.

- stretch

gorgeous day.

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678

- run 16.07 km in 1:23:58
successfully slowed down, averaged 5:13 pace. splits mostly consistent through the middle, a little too quick up top and a little slower at the end. breath easy but legs were a little tired by the end of this.

- stretch

EDIT: just realized i ran 9.99 miles. lololol damn it.

- warm up x 1 km

- interval 400m in [88,90,88,88,87,85,90] w/200m jogging rest
super windy, enough to blow the upwind leg into the downwind leg while running across and to really feel the pressure running into it. still managed to get everything under 90 (numbers above are rounded). the 85 on the penultimate lap is a good sign, although it was mostly with or at least across the wind rather than into it.

- cool down x 1.39 km

- stretch

might lower the target pace the next time i do intervals, reduce the reps to six, then build back up to eight.

i leave for the states, for good, in just over two weeks. so on the other hand all the pacing is gonna have to be revised because of the heat and humidity. well, one thing at a time.

- run 10.11 km in 48:27
today was the hottest of the year so far. 26 degrees during the run, which isn't all that hot, but after months of never being over 20 it sure felt that way. pace averaged 4:48, which is fine, but was all over the place.

- stretch

fuck tyreek hill, woman-beating piece of shit.

we do need the happycry emoji

- warm up x 2 km; tempo x 3 km [4:13, 4:10, 4:09]; cool down x 2.21 km
right at average pace target and negative splits. found a great route for tempo, doing laps around the olympic/west ham stadium.

- stretch