Adarq.org

- run 1:35, 16.41 km; walk 26:57, 2.55 km
had big ambitions of doing a 6+8+6 workout with the middle 8 being HM pace or a little slower. did not reckon with it being properly august again. T+DI 158. made it 3 km at 4:27, 4:32, 4:27 and then my legs were just finished. had to take a few one-minute walking breaks on the way back and just called it after passing 10 miles. even the walk home, which is all uphill from where i stopped, sucked.

- hills
-- warm up
-- 6 x 2 mins hill repeats w/jog down recovery (average pace 4:14, 4:16, 4:15, 4:17, 4:12, 4:10)
-- cool down
overcast and not too hot but the humidity is back. T+DI 147.

- run 46:52, 8.15 km
nice and easy

cross-posting this link from my journal because i think it's worth looking at as the world gets hotter, faster, and folks on here are still training outside (me, seifullaah, vag, etc.) or doing a lot of other outdoor work (adarq). wet-bulb temperature as i write this is 28, or at the top of the range that the authors propose for the upper limit of thermoregulation when doing light exercise. and that's just for young, healthy adults, to say nothing of older people, babies and toddlers, people with health conditions, etc. it's 99 degrees (37.2 and the accuweather "real feel" is 118 (48..

my fiancee found an article this morning that used my T+DI measurement and suggested that anything over 160 is too dangerous to do hard exercise. this was after cutting off her own run at 13 miles, at about 10 AM, before it got *really* hot.

stay safe out there, everyone.

Evaluating the 35°C wet-bulb temperature adaptability threshold for young, healthy subjects
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00738.2021

This study is the first to use empirical physiological observations to examine the well-publicized theoretical 35°C wet-bulb temperature limit for human to extreme environments. We find that uncompensable heat stress in humid environments occurs in young, healthy adults at wet-bulb temperatures significantly lower than 35°C. In addition, uncompensable heat stress occurs at widely different wet-bulb temperatures as a function of ambient vapor pressure.

- run 54:07, 10.01 km
had to finish at grocery store and my flipbelt is nasty so ran with the backpack. makes me much hotter! also it's hot and humid today, T+DI 162.

tomorrow and friday are going to be exceptionally hot. will monitor wetbulb temperature and make a game-time decision whether or not to skip for safety reasons.

- run 59:10, 11.25 km
waited until later. still humid but not so hot, felt good. ran alone so quicker.

- gardening x 2.5 hours
dug up two small trees and pulled a LOT of weeds. still planning to run later since i ended up with a lighter week than i was supposed to have.

- run 41:14, 8.08 km
T+DI 152, less humid. ran alone, so, much quicker than w/ fiancée: 5:06, right back in my normal steady pace range. she's adjusted her schedule a bit since she has work travel coming up, so she did tempo tonight.