Adarq.org

- run 5.05km in 26:40
road to track, two laps, road back. legs heavy. it's noticeably warmer at 6:30 than 8. right back around 5:15 pace, which seems to be standard on the road. some of that is caused by having to slow down to cross roads; also the first half of the course is slowly but steadily uphill.

- stretch

 

hashed things out with the gf on saturday afternoon. made sense why she was upset, and i'm glad we talked it out. one difference between her and my ex, who i was with for 5+ years, is that my ex was a lot more like me: super emotionally self-contained and protective. current gf wears a lot more on her sleeve, has a lot more anxieties and less of the kind of deep self-confidence that my ex and i both have. and that's good for me, because it forces me to be more sensitive and to give more. ex and i never, ever fought, and so i was always holding back a little. she challenged me in some ways but not emotionally. like i can remember two serious arguments we had between the first time we hooked up and the day we broke up.

one of the things i love about current gf is that she lets me know if something i'm doing makes her feel bad. sometimes i think she's not being fair, but then she listens if i want to justify myself.

anyway.

- run 5km in 24:38
nice. let myself pace naturally until the last lap when i picked it up just a little.

- walk 500m

- stretch

rate of perceived exertion, usually on a scale of 1-10. so, how hard is it for you, with 10 being true max effort, to run 13.5-14.5?

i'm mirin` your dead-hang pullup PR.

+1

ETA: also, once shoulder is healthy and i can start doing proper upper body training again, i'm adding pull ups/chin ups to the list. gf's new roommate, who's also my friend, has a chin up bar. gonna race joe to the OAC.

what's the RPE for those 100s?

no real workout tonight, did do an hour-long swing dance class with gf, though. was fun, broke a light sweat.

according to that calculator i'm at 10-11% bodyfat and could stand to lose a bit over 2kg of fat and gain about 11kg of lean mass to reach my maximum muscular potential. seems legit but i'll never be that heavy inshallah.