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- progression run x 7.93 km: 5:49, 5:47, 6:07, 5:47, 5:00, 4:40, 4:22, 5:05
first 4km with gf, very relaxed (for me). the third km has two steep hills in it, hence the slower time. felt great.

- push up x 15,15,15,15

- pull up x 5,5,5,5

- superset x 2
- leg lower x 12
- russian twist 5kg x 12

- KB row 18kg x 20
- band pull apart x 20

- stretch

bout to go throw the frisbee around with a few people. no game, just catch.

EDIT: played catch for ~40 mins. my fingers are gonna be sore tomorrow, lol. wore my watch just for fun: covered 2.1 km, just moving around and once in a while sprinting a bit. never really sprinted far enough for the watch to pick it up accurately, though.

- run 6.58 km in 34:21
lots of traffic, pace artificially deflated because of road crossings. still, came home quicker than i started and the last section is uphill, so fine. knees a bit achey at the outset.

- push ups x 15,15,15,15
- pull ups x 5,5,5,5
90s rest between sets

- superset x 2
-- leg lower x 10
-- superman x 10

- band pull apart x 20,20

- stretch

okay so after 2+ weeks of mostly rest, time to get back on the horse. but i don't want to hurt myself again. so i'm thinking about starting really conservatively: 6-7 km per run, 4-5 days per week, with push ups, pull ups, and core work to round out a good hour's worth of activity. not more than two days in a row at first, eventually getting back to three on one off. i'm inspired at the moment by loopie, who's just cooking along at maintenance. i lose motivation fast without a specific goal and structure, would be good to settle on a kind of maintenance structure that i can fall back on if i'm hurt or in between goals.

- run 6-7 km, sometimes finishing with strides or walking lunges
- push ups x 60+ total
- pull ups x 20+ total
- band work & rows to even out push/pull reps
- core circuit of leg lowers, supermans, russian twists
- stretch

on off days i should be doing some mobility work, as well. foam rollering and movement sequences for hips, ankles, neck, shoulders, and wrists.

if you're interested in books about war, which would make sense under your current circumstances, have you read The Things They Carried? classic. also svetlana alexievich's oral history of soviet women combatants in WW2, The Unwomanly Face of War, is one of the best things i read last year.

didn't get home from work until 9. felt sick again in the afternoon. not as bad, but still, weird. a friend who works in the same building as me mentioned that he sometimes gets headaches in the afternoon and he thinks it's the stale air; we can't open the windows.

the street cats are howling like you wouldn't believe tonight. it's both hilarious and very annoying.

true.

btw has anyone ever used this effect before? has it always been on here?

yeah the NBA is almost by definition the top ~400 players in the world, minus a couple in college who belong in the pros and a few overseas. duke has 3-4 of those top 400, probably a few in the 400-600 range. but the rest of the team is more like top 1200 or something. jack white, an australian junior who might get drafted in the second round and bump along in the g-league for a while or go play in europe, is getting 20+ minutes and started three games. he would get murdered by any even below-replacement-level NBA forward.

alright the last week has been absolute rest. gonna run again today, gently and on the track and not very far. wish me luck.