Adarq.org

- run 47:08, 7.22 km
did a couple strides at the end, left achilles did not like it.

right lower leg discomfort started a couple of runs ago, i forgot to note it because each time it goes away after the first couple of km. but since it was persisting i decided to take a break. trying not to repeat previous error of trying to run through discomfort behind my shin. it always turns into pain and forces a longer break.

last night

- climb x 60 mins
okay, managed an orange one that 3-4 of people were working on together, i was the first to actually complete it 

humidity is a killer. have a good break!

- run to gym

- climb x 30-40 mins
tired, everything felt hard and uncoordinated. stopped early and did not attempt anything challenging - the easy shit was challenging enough. better luck next time.

- run home

friday

- treadmill intervals
-- warm up x 10 mins
-- 4 x (4 mins @ 6:58/mile, 1 min @ 10:30/mile)
-- cool down x 10 mins
good workout for the treadmill

- DL 255 x 5
bounced it because i was losing my grip (weak!), strained SI joint (dumb!). DLs need to be lighter, or i need to start bringing my straps to the gym.

- pull up x 5,5,5,5
amazing how much easier these are when i haven't climbed first.

- DB OHP 45s x 5,4
lol

- windshield wipers x 8, TTB x 10

- shoot hoops x 10-15 mins
wife was finishing up her stuff and there was a court at the gym we went to so i goofed around a bit. absolutely no pop whatsoever on layups, i would be starting from near scratch if i decided to try to focus on jumping again. handle was decidedly rusty. but funnily enough i haven't lost my shot at all. i think that was the the first time in eight (?!) years i've picked up a basketball.

today

- run 55:03, 8.83 km
nice

- run 38:05, 6.27 km
before work, hurray. flying to miami today for a long weekend, wife's best friend from childhood is getting married.

- interval workout
-- warm up
-- 4 x 1 km in (4:12, 4:07, 4:07, 4:32), 90s rest
-- cool down
as you can see, went out way too hard on the intervals. i meant to do five reps but cratered on the fourth and decided to call it there. oops.