Adarq.org

wednesday

- run to work, 6-6.5 km

thursday

- warm up

- climb x 90 mins
pretty good.

yesterday

- run x ~13 km, ??:??
still no watch. about 40/5 degrees and light rain, which isn't exactly pleasant, but no wind and it wasn't pouring so ultimately not that bad condition-wise.

- track intervals
-- warm up
-- 2 x (7 min @ HM pace, full recovery)
-- 7 x (2 min @ 5k pace, 90s recovery)
-- cool down
got up early again to run with the club that meets at the closest track to my house. super fun. i used my wife's watch to at least try to gauge pace. HM reps were ~7:10 each, 5k pace was around 4:00-4:05, a little faster on a couple of reps, including the final one.

- run 29:40, 5.24 km

- squat 225 x 5,4
will stick with this until i can get 3x5

- climb x 75-90 mins
felt pretty good. started trying a blue one that i hope is up long enough for me to figure out. hands pretty raw.

- paused push up x 10,10,10

EDIT: signed up today for the parkway classic 10 miler, same race i did last april. let's see if i can get under 1:10 official.

- track workout
-- warm up
-- 4 x 1 km in descending pace (4:30, 4:15, 4:01, 3:49) w/ 2 min rest
-- cool down
great workout with the track club! feels so damn good to get up early and run.

had a pretty brutal headache yesterday. not quite full-blow migraine, or at least not as bad as my migraines have gotten in the past, but bad enough to nauseate and make me stay in bed until basically 1 PM. not sure what that was about.

- run 52:14, 8.64 km
the patagonia R1 air fleece is one of the most useful garments i've ever owned. warm and breathable, absolutely perfect as an outer layer for activity when it's around freezing (barring heavy wind, probably warm enough on its own for anything down to the upper teens fahrenheit/-6 to -9 celsius), thin enough to wear easily under any jacket. the hood fits tightly so i don't even need to wear a hat if i don't want to. i'm tempted to buy another one, without the hood, to rotate in. thank you, yves chouinard.

- run 1:36:44, 16.50 km
let myself not focus on keeping HR under 130, just keeping pace very comfortable. HR averaged 134 and pace 5:52. felt great, like something i could eventually use as a target race pace for a moderately hilly first 50k. also did strides at the end (4 x ~one block).