Adarq.org

- run 53:51, 8.96 km
nice and easy, then just over a mile from home kicked up to progressively faster pace, from 4:25 down to ~4:00, for a mile. cooled down for the last couple hundred meters. warm day, not too hot or humid. but running hard still heated me up quite a bit.

tuesday

- run but not very far

today

- warm up treadmill run

- climb x 90 mins
pretty good session!

off to the beach tomorrow for the annual family trip. will be going to the gym a bunch because wife can't drive and needs to go to keep up her knee rehab and maintain sanity. gonna bring the old do-wins.

- bouldering x 90 mins
weak and out of sorts. i have slept badly two of the last three nights, last night only got about 4 hours. that never helps. also the week and change off left my hands softer than i'd have thought after such a short time. the callouses are still there but the skin in between is rubbed raw. ribs and back a little achey.

thursday

- bouldering x one hour
again pretty weak and out of sorts.

today

- run 56:58, 8.95 km
exactly 10 min/mile pace, nice. not too hot but humidity is super high, T+DI 183.

- run 31:46, 5.00 km
up and down the trail near the gym. so nice out.

- climb x one hour
mentally tired from work, kept it easy. the callouses on my left middle and ring fingers are starting to hurt, i think they're going to peel off soon, hopefully to be replaced by tougher skin at those points.

- run 39:03, 6.34 km
so, so nice outside.

later

- climb x 2.5 hours
with a buddy who is not as good as me so stayed on the yellows, reds, and greens (up to V2-V3). meant i could climb forever and work on technique, nice.

friday

- treadmill intervals
-- warm up x 10 mins
-- 4 x (4 mins @ 6:58/mile, 1 min @ 10:30/mile)
-- cool down x 10 mins
good workout for the treadmill

- DL 255 x 5
bounced it because i was losing my grip (weak!), strained SI joint (dumb!). DLs need to be lighter, or i need to start bringing my straps to the gym.

- pull up x 5,5,5,5
amazing how much easier these are when i haven't climbed first.

- DB OHP 45s x 5,4
lol

- windshield wipers x 8, TTB x 10

- shoot hoops x 10-15 mins
wife was finishing up her stuff and there was a court at the gym we went to so i goofed around a bit. absolutely no pop whatsoever on layups, i would be starting from near scratch if i decided to try to focus on jumping again. handle was decidedly rusty. but funnily enough i haven't lost my shot at all. i think that was the the first time in eight (?!) years i've picked up a basketball.

today

- run 55:03, 8.83 km
nice