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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.

- run 39:13, 6.69 km
T+DI 162 and gf was feeling weak so this was pretty slow. last ~1.2 km were around 4:45 pace and still overall about 5:50

- run 39:19, 6.8 km
watch was fritzing out so extrapolated this from gf's watch. first run in more than two weeks, since i was in italy (ruled so hard) and then at a family event last weekend. i got covid in italy but it barely mattered.

- joint circles