Adarq.org

- treadmill tempo 1 km x 10.5,10.5,12.5,13.5,15,10
cricket highlights are an excellent time-passer.

- pull up x 8+3+3+3
~45s rest. boy these degrade fast.

- dip x 10+3+3+3
proper myo reps

- kroc row 26 x 18R,16L

- stretch

i was getting multiday headaches in the late winter and early spring. they went away for the most part when i started doing the kit laughlin jaw-neck mobilization sequence every day. ymmv but it might be worth incorporating into your day. only takes a couple minutes.

https://www.youtube.com/watch?v=QtH7lQrPoxU

that also just shows how tiny the margins are at the top and how hard it is to improve. what you're saying is, in effect, that you don't think jakob ingebrigtsen can improve by 3.5% on his current PB, even though he's still growing and has only a few years of serious training under his belt. and you're probably right. well, i hope someone gets it. would be a thrill.

more from prefontaine: men's 110m hurdles 2/3 place decided by .005!

<a href="http://www.youtube.com/watch?v=A1JfxV5xGKw" target="_blank">http://www.youtube.com/watch?v=A1JfxV5xGKw</a>

last night

- GMB warm up

- SL pogos x 8,8,10/leg
woof

- barefoot pistol practice x ~10/leg

- pull up x 10+3+3+3

- KB OHP 18kg x 5,5

- KB TGU 10kg x 2/side

migraines are just the absolute worst. hope the doctor has good news for you.

- treadmill run 6 km in 34:xx
just awful. i feel like i sweat more and get hotter on the treadmill than outside even though there's a/c in the gym. meant to do 10km but i just couldn't do it. bah.

- stretch

- treadmill tempo 1 km @ 10.5,10.5,12.5,13.5,14.5,10,(15.1/10)
good.

- pull up extended myo-reps x 10+3+3+2

- dip myo-reps +3kg x 10+3+3+3

- kroc rows 28kg x 15R,14L
forgot about these when i logged last night. weeeeeak. weak.

- stretch

i was 72.5kg after the workout.