Adarq.org

- run 30:48, 6.05 km
bit quicker, achilles felt great.

- bench 115 x 5,5

- BB row 115 x 5
whooooa buddy my lats felt that one. did not do a second set.

- deep squat hold 45 x ?
shoulder very tight, also i have nothing weighing down the supports so i decided to just let getting under the bar be enough.

- curls 25s x 5/arm
plates, not DBs

- hollow body hold x 30s

just keeping it loose and improvising for now.

yesterday

- run 33:13, 6.28 km
started slow, 5:54 for the first km, and then kicked it up to good target easy run pace (~5:10). achilles felt okay.

- RDL 115 x 10,10
felt a little pump in forearms. not much but lmao grip weak.

- OHP 45 x 10,10

first time using the weights etc. that i bought from my neighbor last weekend.

i just picked up a used bench today that has one of those attachments on the end, had not occurred to me to do calf raises with it. will have to give that a try.

- run 32:21, 5.99 km
verrrry humid. took this nice and easy and obviously short. no achilles discomfort, 

how much do you care about the h/m? because if it's more than a date on the calendar then i'd say that's not enough running. maybe replace one of the cardio cross-training things with another easy run.

i'd also say, don't jump right back into 10k's. ease back into it.

and i'd also say, go get it.

- run 51:43, 9.88 km
super nice morning, gf took the day off because of period pain so i ran a bit faster (5:14 pace) and in a tighter window (5:03-5:26, depending mainly on prevailing slope)

- run 54:14, 9.26 km
again w/gf. she has had a really tough month, is even more out of shape than i am. really nice evening.

i've run four days this week, which is my first time doing that since the end of june/beginning of july. at least i don't gain weight easily, otherwise god knows how out of shape i'd be. just hanging in there.

- run 42:57, 8.01 km
fuck i'm out of shape. really have not been consistent enough this summer to adapt to the heat. T+DI over 160 again, but still. anyway it's fun to explore the new neighborhood, i ran on some streets i've never been on before despite living within a four-mile radius of my new house for something like 28 of my nearly 36 years. running north is good, although somehow managed to run uphill the last mile home. maybe i'm just on a little hillock or something.