Adarq.org

- run 1:01:21, 10.03 km
glacial. gf wanted to take it very slow, not sure why. wasn't able to run yesterday so went a little farther today than rx'd.

- speed work
-- warm up
-- 800m x [3:00, 3:00], 1:30 walking rest
-- cool down

struggle bus, man. i'm out of shape. will try to do an extra rep next week.

- tempo
-- warm up x 2 km
-- 4 km @ 4:25 [4:26, 4:25, 4:22, 4:26]
-- cool down x 1.3 km

meant to do 5k but still sluggish, was breathing hard at the end of 4k (hit it right at the top of a hill) and worried about tipping over the lactate threshold. so i stopped. will repeat this pace next week.

- run 7.52 km, 43:14
w/gf, relaxed pace. left ankle started doing something funny in the final km.

- run 37:10, 7.40 km
time to get busy, been a couple of weeks of low to no activity with the holidays and work going through the roof.

my fiancee (half-argentine: her dad is from argentina and most of that side of the family are there) and i watched the game at home, both hung over (her very much so). our TV is in the basement, where the ceiling is pretty low. after messi's first goal, she jumped up on the couch, hit her head on the ceiling and her elbow on a support column, threw up a little bit, and started crying. there were still more than two hours left to watch. what a game, what a tournament!

did not run the rest of the week, work and life blew up. but i did get up and run the 5k that i'd signed up for this morning.

- 5k race, 20:46 (watch), 20:44 (chip)
pretty happy with that, goal was to run under 21 and i did. chip time pending but it'll also be under, i saw the clock ticking as i crossed the finish line. even better, my final km was the fastest (4:06), so i managed not to go out too hard. good stuff.

EDIT: added chip time. kind of unusual for it to be shorter than the watch time but i guess the course measurement was really accurate.