Adarq.org

- 10k pace repeats
-- warm up
-- 5 x 1 km (4:11, 4:09, 4:11, 4:11, 4:06)
-- cool down
legs felt heavy.

- run 39:42, 6.39 km
freaking beautiful outside today. weird for late february.

wednesday

- treadmill tempo
-- warm up
-- 5 x (2 mins @ 3:52, 1 min @ 6:00)
-- cool down

today

- run ~4.5 miles
got home yesterday afternoon after 28 hours in transit. woof. watch didn't charge overnight so it was dead, so just an estimate based on knowing the route. was probably a little more than 4.5.

was in siem reap from saturday-monday, working and maxing out the time i had for tourism. no running. also got the shits yesterday, after a week-plus in the country with no issues. go figure. got back last night and tried to run but felt bad so stopped after five minutes.

trips like this were more fun when i was in my 20s. it's cool to be out here, i'm learning a lot and that's great. but i'm tired and i miss my wife and i want to be able to train consistently for something for once in my life. last year was an anomaly with the lack of work travel. this year is looking more typical: strong likelihood that i'll have to come back out to cambodia in a couple of months. kyrgyzstan and bangladesh are possibilities for later in the year, maybe sri lanka, maybe vietnam. starting to think again what it'd look like to change careers.

sick and then swamped with work the last couple days.

- treadmill tempo
-- warm up
-- 3 x (4 min @ 4:20, 1 min @ 6:00); replaced last cool down interval with a bit more than a minute at 3:55 just to get to 5 km
-- cool down

- pull ups x a few

4:20 is target 10-mile pace, ish. obviously these tempo workouts aren't really pushing it, but they're better than a half hour of steady-state.

i'm in cambodia for the next week and a half.

- treadmill incline walk x 20 mins
no more running right after long flights. dulles to seoul was 15+ hours and seoul to phnom penh 5+, and we only had an hour layover. honestly, though, i've had worse flights that weren't quite as long. not sure why, it's not like korean was particularly comfortable. anyway, will probably stick to walking tomorrow and then switch to running. one benefit of jet lag/work travel is that i'm usually up early so it's easy to exercise before work.

- run 28:38, 5.57 km