Adarq.org

feel worse today illness-wise: headache/head fog, cough is more frequent, nose is running more and feels stopped up when i'm prone. i also realized that i haven't slept very well since at least tuesday night. frustrating, but really seems like taking a day off is the wise choice.

ETA: red hare pro 9's came, ordered a half size up and they are too small. length is fine but they're a little too narrow and (bigger issue) the volume is too low. damn it.

- climb x 30 mins
so rusty, grip so weak. felt okay to get on the wall a little.

- run 1:16:54, 14.43 km
felt much better today. still coughing and sniffling a little but not too bad. didn't sleep super well but again, better than the night before. hopefully will be back to normal by tomorrow, fingers crossed.

welp, came down with a cold right as i was hitting my stride. rested today instead of planned kenyan-style progression run. hopefully a good night's sleep will help, last night i barely slept at all.

- supportive speed
-- warm up
-- 3 x [2 km @ 108-100% MP, 4 min jog]
-- 2 x [1 km @ 112% MP, 3 min jog]
-- cool down
2k reps in 4:06, 4:05, 4:04. 1k reps in 3:57, 3:53. RPE 7.5.

oh! i hadn't customized it at all (wasn't aware you could, although i guess now that i think about it i realize that's one of the things people like about intervals.icu). updating to prioritize pace, HR, power in that order and entering 4:17 as my threshold pace* changes load to 641 for last week. that makes much more sense!

ETA: also, my "fitness" graph is now firmly in the green zone, whereas before it had been almost exclusively grey, except for long run days. that's what i get for using a primarily bike-oriented platform as a runner, without trying to figure out how to make it work. idiot.

*using john davis's threshold (defined as "fastest pace that produces metabolic steady state"), and his estimate that that's 90% of 5k race pace.

- run 1:32:40, 17.69 km
character-building weather: 38F/3-4C and raining. had to pee so, so bad for the last half hour. this brings me to 99.00 km for the week, a pleasing number.

it definitely felt like a good workout.

- run 55:55, 10.46 km
nice and easy. lovely morning, if a bit damp. 40F/5C is the perfect temperature.

- supportive speed
-- warm up
-- 5 x [1600m @ 90-92% 5k, 400m @ 80% 5k]
-- cool down
well, i'd been complaining about workouts being too easy. this one was a solid RPE 8. nice. reps were right on 4:15-4:16 pace, spot on. a few of the recovery intervals were a little slow, more like 77% (4:48 instead of 4:41), but the last one was right on the money.