Adarq.org

Also....



10 awesome years in this awesome forum , 

just a few months ahead of me. not many people still around from the earliest days. adarq (obviously), joe, you, me, stamos, cowed... i think that's it.

- run 9.66 km in 52:53
first 4 km with gf. she did good today, each split under 6:00. picked up the pace a little after she stopped and then came home in <5:10 for the last 2 km, with a little kick over the last 100m or so.

- circuit x 3
-- push up x 10
-- pull up x 5
-- crunch x 25/leg lower x 10,10
-- SL bridge x 10
going through the motions a bit but better than nothing. i need to hold onto something for the leg lowers.

- stretch

last night

- progression run 1km @ 5:22,5:13,4:36,4:33,4:20,5:35 + a bit
did outside rather than treadmill. hot, humid, and hills = more challenging that way. total distance 6.05 km, total time 30:14.

- stretch

what does the ankle flossing consist of?

sad for federer, have been stanning him for 15 years. but djokovic earned the shit out of it. wow.

- run 13.11 km in 1:15:27
70% humidity again. much sweaty. drank 750mL water without noticing it while stretching.

- stretch

- run 10.40 km in 55:46
not the hottest -- 31/87 -- but jesus it's humid

- stretch

EDIT: also, had another mid-run emergency number two. weird, do not like, hope this doesn't become a thing.

- 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