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lol!

- run 10.02 km in 44:26
nearly 90-second "PR" over what i did a week ago, haha. beautiful day. i kicked in the last 2 km, could have gone under 45 even without running as hard as i did (4:14, 4:07). but getting 10k in 44:21 is good. first time running 10k under 4:30 pace. breathing was even and easy until the final mile.

- stretch

that 205 flew up.

clean them to your shoulders and then sit?

my left knee is fucked.... all of the sudden over the long weekend.
biked on Thursday 2 hrs
Hiked on Friday for 3hrs
Ran 10km on Saturday  1.25 hrs
And Sunday did some house work... and for some reason my left knee got from sore to really sore....

 

run 10.0 km in 45:50; cool down x 1 km walking/jogging
"PR". legs felt heavy and i had a mild headache, but cooler weather is like having a superpower. i had to push a little toward the end but i only went for it because i got halfway through and realized i was cruising at ~4:35 pace.

- stretch

i think i need to run more hills.

- run 10.02 km in 50:33
T+DI 147, god i hope this is the last summerish day of the year. improvised a new and very hilly course. watch says 95m elevation gain but honestly that seems implausibly low. maybe it's just that the steepest and longest uphills were all on the way back. legs felt dead to start out with and stayed that way.

- stretch

you definitely have more to show for it than at the end of a run. might do some more this afternoon if it's not raining.

yesterday

- run 7.5 km in ~39 mins
my best friend is unexpectedly in town from san francisco, so i met up with him and went for a run. i'm in better shape than he is so this was shorter and slower than i'd normally do on a sunday, but who cares. we'll probably do some more runs together in the next few weeks while he's in town.

TNT coverage >>>>> ESPN. Too bad they don’t get the finals.