Adarq.org

- track intervals
-- warm up
-- 2 x (7 min @ HM pace, full recovery)
-- 7 x (2 min @ 5k pace, 90s recovery)
-- cool down
got up early again to run with the club that meets at the closest track to my house. super fun. i used my wife's watch to at least try to gauge pace. HM reps were ~7:10 each, 5k pace was around 4:00-4:05, a little faster on a couple of reps, including the final one.

Visited my wife's family in Singapore. Strange country, but as far as repressed authoritarian island nations go, i can't say i find it any more objectionable than the one i live in.

lol. also, the food in singapore is incredible IME, so there's that. but yeah it's a weird place. the social engineering is really in your face.

- run ~5.5 km
to gym

- squat 215 x 5,5,5

- DB OHP 35s x 8,8,8

- GHR x 3,3,2
strict as i could be

- BSS x 10,10/leg

- superset x 2
-- paused push up x 10
-- tuck front lever hold x 20s

- kneeling ab wheel roll outs x 10,10

- climb x 20 mins
biceps/bicep tendons just not having it. seems like i need at least three days of rest between climbing sessions. weird, as i don't remember that being the case before. but i suppose the specific fitness will build over time as long as i don't be stupid and get hurt.

how close are you to 545 for a single?

saturday

- warm up

- climb x 30 mins
biceps and elbows extremely cooked. i tried to find some climbs that didn't require a lot of locking off but eventually i just had to bail. it was weird, my hands were shaking from biceps just being so fatigued. i guess the climbing on thursday took more out of me than i thought?

yesterday

- run ??:??, ~11 km
cannot find running watch, so this is an estimate based on having run a similar route before.

yesterday

- run 36:23, 6.52 km

- squat 205 x 5,5,5
smooth and easy. guess in new orleans it really was just about it being early morning?

- superset x 2
-- hyper x 10
-- paused push up x 10
-- TTB x 5

felt good.

- tempo
-- warm up
-- 3 x (5 mins @ 10 mile pace, 2 mins @ 10k pace), 2 mins rest
-- cool down
finally, finally went and ran with a group that does wednesday morning workouts at my local track. it was fun, i feel great. cold again this morning, same temp as yesterday.

if it was a bad sprain, seems normal that it'd still be hurt now, after less than a month. i sprained my right ankle six times when i was in my early 20s and the worse ones took a month or so to recover from. definitely recommend doing some ankle-specific rehab. for example:

- single leg balancing (progress by standing on a cushion, closing your eyes, throwing a ball against the wall and catching it, and setting up obstacles on the ground to reach for while maintaining balance)
- towel toe curls (stand or sit with your toes on the edge of a towel and curl your toes to draw the towel underneath your foot a bit at a time)
- ankle circles (max range of motion in both directions, and to mix it up you can use your big toe to spell out the alphabet in the air)