Adarq.org

- pull ups x 12
had 13 or maybe 14 if i pushed.

goofing off, amped because gf and i are heading out tonight! i'll work out while i'm in the states but not holding myself to any plan. i may post while i'm away but if not: merry christmas and happy new year, my adarq.org people. best wishes for the rest of 2018 and the beginning of 2019.

- run 10.06 km in 53:13

- superset x 3
-- push up x 16,15,15
-- tuck hanging leg raise x 10,10,10

- stretch

went out with the intention to run very light a la adarq, averaged 5:17 with a huge range: a few at 4:50-53 and a couple at 5:30-5:40, the rest in between. got some work to do at keeping steady at relaxed paces.

there's a chance i'll go to europe in late may, in which case i will seek out at least one and hopefully more than one race. my plan from now on is to run at least 5 days per week, at least 40 minutes per run, with one long and very easy run and one in which i do some kind of speed or race-pace work. could be a time trial, could be intervals, could be a fartlek, i won't fuss too much over the plan. but heightened effort. strides at the end of an ordinary easy run don't count.

- run x 2 km; 500m on/off x 4 (~3:30 pace on); 1.5km
nice, not too hard for first speed workout of 2019. total 7.0 km, 34:26.

- push up x 16,16

- tuck hanging leg raise/hanging L-sit hold x 10,10/10s

- stretch

total this week 41.3 km spread over five runs. tomorrow long and slow.