Adarq.org

joe i have a very similar smoothie, just with peanut butter instead of greek yogurt, and i've never taken creatine.

yesterday

- run 42:52, 6.53 km

today

- run 28:59, 4.65 km

- bouldering x 2 hours
mostly focusing on climbing and reclimbing easy stuff, trying to work on technique. didn't feel great. also strained my neck like an imbecile doing a completely unnecessary backwards somersault on the pad. it's not that bad, just hurts a bit when i turn my head or look up, but what a dumb injury.

- run 21:38, 3.28 km

- run 26:22, 4.72 km
got a 20L running backpack, large enough to carry my laptop, a change of clothes and shoes, and climbing shoes/chalk. idea being: run commute. this was the first go at it and there are substantial problems with the pack: (1) it sits too low and there is no apparent way to pull the straps so that it rides higher on my back. fairly fundamental flaw, although i'm going to contact customer service to see if there's something i'm missing in the design, or a way to pack it differently to shift weight up. hope i can fix this problem without having to just try another backpack, this thing wasn't terribly cheap. (2) the laptop sank to the bottom of the pack and started rubbing against my lower back. that is more fixable, i just need a sleeve. should get one anyway. (3) the straps are elastic and i can't figure out how to cinch them down very much. this is less of a problem if the pack is full, but when it's not full, stuff can bounce around.

- bouldering x 45 mins

- circuit x 3
-- 20mm <bw hang 3 x 5s w/5s rest
-- push up x 15
wrist so tight

- run 1:16:16, 13.00 km
humid but not too hot. still, T+DI is 141, which is enough to have an impact. took 500mL of water with me for the first time this year. good idea, ended up drinking it all. watch registered average HR of 159 but that makes no sense, even with the heat index. i was never above conversational pace. i either need to get a HR monitor or totally give up on the watch as a guide for that.

- run 30:57, 5.54 km

- bouldering x 90 mins
the gym uses a color-coded grading system, where each color overlaps with the ones above and below it. idea is that yellow is vb (beginner, very easy), red is v0-v2, green is v1-v3, etc. i've gotten to the point where i can do greens and most purples (v2-v4) on the first try, and have been getting some oranges (v3-v5) but it takes a bit and isn't always pretty. made progress today on two black routes (v4-v6) but didn't manage to complete either. will pick them up again next time. in both cases it's because there's a kind of move and body position that i just have never done before and am pushing the edge of my range of motion to do.

my approach now is to do some mobilizations and then repeatedly climb a bunch of yellows an reds before starting in on something harder, skipping over greens because they're easy enough to do first time but still can be a little tiring.

- circuit x 2
-- push up x 20
-- TTB x 5
push ups are good for post-climb because they stretch my wrists out

- shrimp squat x 5/side
- front scales x 5/side
- back scales x 5/side

- run 26:44, 4.51 km

- run 26:50, 4.78 km

- bouldering x 90 mins
crowded, it's really better to go in the morning. made it hard to concentrate.

- run 28:25, 4.71 km

- stretch x a bit

yesterday

- run 37:40, 6.50 km