Adarq.org

- run 58:07 10.48 km
had to run in late afternoon, after we got back from virginia. T+DI 163, second-highest of the year. surprised by how "quick" my average pace was under the circumstances, although i did allow a little HR drift because of the conditions: averaged 130 and peaked at 143, so still not high but a little higher than it strictly should be for an easy run. left achilles and hamstring tendons (at the knee) both feeling a little the worse for wear. i'm going to try to get up and run tomorrow but if they feel achy at all, i'll bail.

hell yeah. 4 consecutive days of ~8.5-9 hours of sleep is probably a big factor here. 

taunting me.

 

- run 59:11, 10.51 km
very easy pace, given the extra load over the weekend; concentrated on not letting HR go above 125. failed for just a bit on the steepest part of the climb out of the park but overall averaged 120, so that's good. T+DI 153. it's gonna be beastly this week, hopefully summer's last gasp.

i'm leaning towards bailing on the DC half, for logistical reasons more than anything. we just still have no rhythm with the baby.

yesterday

nothing, just straight-up too tired.

today

- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:01-4:11 w/ 60s+ rest
-- cool down
in AP4s. negative split overall, i.e., the latter five intervals were quicker on average than the first five. warm running to hot in the sun but less humid than it's been and there was a nice breeze. did my new road loop again, think i'll stick with ut.

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:13-16
-- cool down
found a ~1 km road loop that's, while not flat, at least free of steep climbs and very light on vehicle traffic. the neighbors there are gonna think i'm so weird.

- run 58:05, 10.46 km
legs a bit dead to start out but felt okay after a couple km. was worried that i had run the SubT session yesterday too hard, given the conditions, but HR topped out at 164 and averaged in the mid-150s for the second and third sets so guess it was okay.

- run 1:37:13, 17.65 km w/ 3 x 10s hill strides
warm and humid but not hot and a fresh breeze helped this feel pretty nice.