Adarq.org

- run 10.01 km in 48:51
nice and relaxed, three breaths in three breaths out the whole way. 4:53 pace. legs felt light at the end, no knee ache. yes.

- stretch

yeah t0ddday ran 10.6 in college. different level from me most.

- weird, wasted interval workout x 4.88 km
still figuring out watch's programming, this did NOT go how i thought it would. ended as soon as it started so i just messed around a little. whoops. did one 250m sprint that my right knee did not like: something pulling on the outside and above the kneecap. lesson learned, that knee is still fuxored.

- stretch

damn it.

on the plus side i think i fixed the programming issue. next time will be better.

the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

I will be 28 or 29

?

what do you mean by SL GHR? if you mean it literally you'd have to have the most diesel hamstrings in the history of the world. or

it shouldn't mess with your shoes that much to do it on a track a few times per week.

- GMB warm up

- pirouettes x 3,3,3/leg

- handstand wall kick-ups x 5
got some good free holds. surprised at how little my skill in these, such as it is, has degraded. right wrist not super happy but should be okay if i don't go back to doing these all the time.

- planche front lever x 3
bit more of a struggle at first, oddly. when i've randomly done these over the last few months they've been easy to get into but first two today were awkward. kept holds very short, 5-10s. meant to do five but wrist safety first. EDIT: oops. planche in my dreams. right wrist not permissive of planche, no sirree.

- superset x 2
-- KB swing x 10
-- KB legs-extended russian twist x 10
-- KB rows x 10/arm

- stretch

felt like i haven't been getting enough power or core or upper body work in. this wasn't much but it was something. felt good. kept volume and intensity very low in the interest of not being incredibly sore for the next several days.