Adarq.org

- tempo
-- warm up
-- 6 km @ 4:20 [4:20, 4:20, 4:17, 4:19, 4:25, 4:23]
-- cool down
legs a little tired still from sunday, i guess. calves pretty tight when i got home but stretched a bit and they feel fine now.

- 5k race in 19:46 (chip), 19:48 (watch)
same course as last time, which i think confirms that it's a little short. but hey, chip time is chip time and maybe my watch is off. the field was faster than usual, i finished tenth overall but way behind the leaders. three people finished in 16:xx, three in 17:xx (including a woman!), and two in 18:xx, and one woman finished about thirty seconds ahead of me. fiancee PR'd in 22:36, 24th overall. and my mom also PR'd, in 35:33. good stuff.

the 10k winner finished in 33:20!!! his 5k split was faster than the winning 5k time. damn.

EDIT: this is actually a chip-timed PR, which gets the gif: 

last night

- run 33:25, 6.23 km
nice and light, got a race sunday morning.

- run 1:39, 16.10 km
lovely, lovely day

lost week, i went out to run on monday evening and my heel hurt so i stopped right away. then the rest of the week was just nuts with work and life stuff. layoffs like that are always demotivating for me. got back out today w/gf just to do something.

- run 30:10, 5.00 km
blah. at least it's nice out.

- tempo
-- warm up x 2 km
-- 6 km @ 4:17 [4:20, 4:18, 4:14, 4:21, 4:14, 4:16]
-- cool down
pleased with that. i lowered the pace substantially and added a km, and i managed to not quit on myself when, somewhere around halfway through, i started trying to tell myself that it'd be fine to stop at 5 km.

4:17/km average is just over 1:30 half marathon pace. five weeks out, there is no way on god's green earth that i'm running 3.5 times the distance at this pace on 18 march. but it's okay.

- run 47:52, 9.09 km

run 30:52, 6.41 km
it's cold (just below freezing) so i did this fast.