Adarq.org

- climb x 30-40 mins
felt much better than the other day. still am not really in the puzzle-solving practice but physically this was okay.

- squat 225 x 5
again, felt pretty good.

- various supersets of hip activation, paused calf raises, and SL pogos

- pull ups x 8+3+3+2, rest x 2 mins, x 4

- dips +20 x 8+3+3+2

- some TTB and shrimp squats

ok, ok.

felt like crap today, still congested and had a headache that's finally dissipating now in the early evening. meant this to be a deload week and my body sure made sure that i did, lol. but very positive that deload = 50 km.

didn't note it yesterday but i was starting to feel a cold coming on overnight. it's firmly here now, although not very severe. sore throat, bit congested. i slept like crap last night, took me a long time to fall asleep and then i was up and down like a half dozen times. decided not to run this morning, maybe later.

- hill workout
-- warm up
-- 4 x [3 min as fast as possible up, 1 min rest, MP down, 1 min rest]
-- cool down
pretty tough but not as tough as i expected. last rep extended to 3:39 because a couple of people wanted to hit the full length of the strava segment that encompasses the hill we were doing. i'm not on strava but i'm up for a race.

also a bit long, 14.5 km total.

- warm up

- supersets
-- 2 x [DB SLRDL + tib walk + paused SL calf raise]
-- 2 x [banded standing clam + hamstring flossing]

- climb x 35-40 mins

- squat
warmed up and just felt off/out of it. don't think i ate enough today.

- pull ups + dips
perfunctory

felt pretty weak and out of it in general. need to be more consistent with the gym.

- run 3:27:27, 33.00 km
another distance/time on feet PR, and brought weekly distance to 89.72 km, which is obviously also a PR. will deload a bit this coming week.

- run 58:24, 10.37 km
T+DI 155, summer's last (i hope) gasp. supposed to be nice again starting tomorrow.

- tempo run
-- warm up
-- 3 x [2km @sub-T w/ walking rest] + 1 km @sub-T
-- cool down
HR averaged low-160s, except first rep when it took a a few minutes to get it up. good pacing overall. pace averaged 4:26-4:29 on the 2 km reps. last 1 km rep slowed way down again because of that same steep hill. once again most of the work reps were uphill overall.

knees felt fine most of the way, but made a sharp right turn on my right leg at one point and that irritated the right knee. extra force into the ground with foot heavily everted. feels okay now. i really should make a PT appointment.