Adarq.org

air quality index was in the 280s this morning, worst measurement ever taken here. it's down to like 180-190 now but that's still way into the "unhealthy for everyone" range and my eyes are feeling a little irritated even inside. so yeah, no running today.

headache yesterday, didn't run.

- run 51:15, 8.07 km
very slow, fiancée was feeling sluggish. all good.

got up early again and tried to run but started to feel a hint of something in my left heel. similar to the problem i was having last year when trying to run in the morning. cut if off after a half block.

UPDATE: felt fine in the evening so off i went.

- km repeats
-- warm up
-- 1 km @HM pace x (4:20, 4:20, 4:19, 4:19, 4:21, 4:21), 90s jogging rest between reps
-- cool down
cut it off right at 10 km and walked the rest of the way home. this was pretty hard but not killer. 4:20 is like a 1:31:30 half marathon, so not even quite as quick as i'd like to go in september. long way to go. does make me doubtful that i'll be able to run sub-20 in a couple of weeks.

- run 41:57, 8.01 km
freelanced a little extension on the usual 7.7-7.8 km route and in the end only had to run 40m past my back door. not bad for on the fly. pretty warm today but not super hot or anything. T+DI 130. legs felt okay, only a little tired from yesterday.

- run 58:45, 9.57 km
raining. nips got a little chafed!

last night

- run 40:01, 7.76 km
so humid, jesus. T+DI was like 150.

- hills
-- warm up
-- 6 x (hill run @HM pace; jog down rest)
-- cool down
T+DI 160, very humid. did not manage to finish the last hill rep, stopped a couple hundred meters early. total distance ~8.8 km.