Adarq.org

- track intervals
-- warm up
-- 800+800+1200+1200+800+800 at between 5k and 10k pace
-- cool down
averaged 4:10 on the first two 800s, 4:11 and 4:04 on the 1200s, and then 3:56 and 3:46 on the final two 800s. still calibrating, i didn't want to go out too hard and i'm pleased that i did both the final two reps in under 20:00 5k pace. as i get fitter and more used to workouts at different paces i'll get more consistent.

- run 1:36:44, 16.50 km
let myself not focus on keeping HR under 130, just keeping pace very comfortable. HR averaged 134 and pace 5:52. felt great, like something i could eventually use as a target race pace for a moderately hilly first 50k. also did strides at the end (4 x ~one block).

had a pretty brutal headache yesterday. not quite full-blow migraine, or at least not as bad as my migraines have gotten in the past, but bad enough to nauseate and make me stay in bed until basically 1 PM. not sure what that was about.

- run 52:14, 8.64 km
the patagonia R1 air fleece is one of the most useful garments i've ever owned. warm and breathable, absolutely perfect as an outer layer for activity when it's around freezing (barring heavy wind, probably warm enough on its own for anything down to the upper teens fahrenheit/-6 to -9 celsius), thin enough to wear easily under any jacket. the hood fits tightly so i don't even need to wear a hat if i don't want to. i'm tempted to buy another one, without the hood, to rotate in. thank you, yves chouinard.

- track workout
-- warm up
-- 4 x 1 km in descending pace (4:30, 4:15, 4:01, 3:49) w/ 2 min rest
-- cool down
great workout with the track club! feels so damn good to get up early and run.

- run 29:40, 5.24 km

- squat 225 x 5,4
will stick with this until i can get 3x5

- climb x 75-90 mins
felt pretty good. started trying a blue one that i hope is up long enough for me to figure out. hands pretty raw.

- paused push up x 10,10,10

EDIT: signed up today for the parkway classic 10 miler, same race i did last april. let's see if i can get under 1:10 official.

how are you loading them?

morning

- run ~6.5-7 km
ordered new watch, sigh

evening

- climb x ~75 mins
not bad! worked my way through an orange one with tricky (for me) foot and balance work, and completed the long black one that i had almost done last time.

yesterday

- run x ~13 km, ??:??
still no watch. about 40/5 degrees and light rain, which isn't exactly pleasant, but no wind and it wasn't pouring so ultimately not that bad condition-wise.