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went to karachi for the weekend, just for a mini getaway while gf is down there for work. she'd left her running shoes behind so i brought them down to her and we went to the hotel gym yesterday for a good sweat.

yesterday

- run 7.2 km in 40:00
nice and easy

- some random upper push/pull and BSS

- stretch

back too late tonight to run, there was a huge traffic jam on the highway getting home. back to normal tomorrow.

- run 7.79 km in 40:34

- stretch

right knee still bugging a bit. did this all on the track and it's been raining a lot so ground pretty soft, very soft in places. still ~12s/km quicker than i've been running without additional effort because it's a bit cooler right now.

last night

felt sick. dressed to run and made it out the door but ultimately decided i felt too shitty to force it. 

- run 7.63 km in 38:32 (light strides x 200m at the beginning of km 4,5,6,7)

- stretch

the strides were submax, just threw them in to get something a little more high-intensity in. felt the right knee sprinting pull/tightness a little on the first rep and held back a bit after that.

heading to southeast asia tonight for a week on the beach!

- run (treadmill) x 30 mins

- BSS, RDL, OHP, rows

- stretch

- run 7.45 km in 38:25

- circuit x 1
-- KB swing x 10
-- push up x 20
-- BSS x 10
-- KB row x 20/arm

- stretch

just getting loose again after the trip. felt good. it's humid but only 28/83 degrees, cooler than it was before we left for SE asia (32/90+). automatic 10-12s/km increase in pace.

last night

- ultimate x 80 mins, ~5km covered
forgot watch again but i feel like 5km is a reasonable ballpark based on the one time i did bring the watch. we were down 5-6 in a game to 7, win by one, and i threw two perfect hucks on back to back points for the win. 

this morning

- run 5.86 km in 31:39
buddy was supposed to join me but overslept so he only caught the last 10 mins of my run, lol.

- stretch

if i feel good tonight may do a shortish tempo or speed-oriented run to complement this morning's relaxed run. same buddy from this morning is planning a 75-minute run on saturday, which i'll join him for. he's slower than me, which is fine for a run like that.

- run 6.88 km in 40:00; sprint x 180m, 150m, 180m at 1 km intervals in the middle

- walk 1.21 km in 10:37

- stretch

summer is BACK baby. jesus. face started burning so i pushed through to 40 minutes and then walked it out. hit peak speed of 32.6 kph/20.25 mph per watch, which translates to an 11.04 100. :shrugemoji: