Adarq.org

- run 41:41, 7.19 km
legs pretty flat, and i'm pressed for time this morning so left this short. quite humid out.

really nice weekend up visiting friends in philly. slept extremely well last night, almost nine hours. got back early afternoon, had a smoothie, and headed out.

- run 1:42:06, 17.32 km
great route, kind of improvised my way through a trail i'd never been on before and know DC well enough that despite not really knowing where i was, i ended up pretty much exactly where i'd intended. especially after spending the weekend in philly, i really appreciate how many real trails there are inside DC, within easy distance of my front door. legs felt a little tired from about km 11 onward, oddly. nice day, a little warm but breezy and not too humid.

forgot to log monday's workout

monday

- climb x ~30 mins

- giant set
-- chest-to-bar pull up x 5,5,4,5 (missed last rep on third set)
-- paused push up x 5,5,5,5
-- DB SLRDL 25 x 8,8/leg
-- standing SL clamshell x 10,10/leg
-- pallof press x 10/side
-- some other stuff that i can't remember

today

- track intervals
-- warm up
-- ladder X min @ ~5k pace w/ 1 min rest [1,2,3,4,5,4,3,2,1]
-- cool down
tough one, liked it. pace between 3:47-3:56, except on the second 3 min rep when i dipped just over 4:00. HR on the reps in the low 170s.

- tempo run x 1:01:37, 11.94 km
-- warm up
-- 20 min @ 150-158 HR (avg pace 4:29, i.e., ~marathon pace)
-- cool down
absolutely spectacular weather: 70 degrees, low humidity, light breeze, partly cloudy. a flawless spring day.

signed up for a 5k on june 7, to gauge where i'm at before starting the 24-week buildup to the JFK.

- track workout
-- warm up
-- 5 x [1 km @ 5k pace, 400m jogging rest]
-- cool down
pouring rain and cool: 61F/16C. i woke up before my alarm this morning, so absolutely no excuse not to drag ass out the door, lol. pretty happy with the workout, splits were 3:57, 3:52, 3:52, 3:52, 3:54. and recovery pace was all around 5:30-5:40, so genuinely "active."