Adarq.org

- run 44:36, 7.80 km
yep, fatigued! been waiting for a workout to make me feel it the next day and got what i was waiting for.

- run 1:12:46, 13.64 km
back to normal-ish, although i felt blah most of the day and had to drag myself out the door for this in late afternoon. the run helped.

- supportive speed
-- warm up
-- 2 x [2 km @ 108-110% MP, 400m jog]
-- cool down
at the track, yay. Rx was 4 x 2 km, cut it in half in line with phily bowden's recommendation (40-50% volume reduction) for a first post-illness workout. considered doing 3 x 2 but decided discretion the better part of valor. reps were a little on the fast side, 3:59 and 4:00 average.

evening

- squat 225 x 4,4
weak, not surprising

- calf raise 225 x 6,6

- superset x 2
-- TTB x 5
-- pull up x 5

something better than nothing.

yesterday's low-grade headache turned into a migraine overnight, worst one i've had in several months. what joy. it's dissipating now but fml, it sucked.

- MP run
-- warm up + strides
-- 15 km @ MP (4:28 average)
-- cool down
carrying a fair amount of fatigue into this and i guess being sick didn't help. RPE 8.5, breathing wasn't hard, despite the lingering cough/chest congestion, but legs felt heavy and stiff from the jump and that carried through. Rx was 9-10 miles but to modulate based on fatigue and not let it get too hard, hence stopping when i did. first time wearing AP4s, they were okay.

ETA: hours later, still getting the weird involuntary muscle twitches in my lower legs that i associate with half marathon races. guess my legs really are tired.

man when was the last time you went a day without squatting 405?

- run 56:50, 10.49 km
nice and easy, legs a bit fatigued from last night. was hard to drag myself out of bed this morning. trying to flip schedule around to mornings is always a challenge.

- treadmill run x 60 mins
target was very easy, run was very easy. it snowed overnight and into the morning and sidewalks were very slippery, so i just went to the gym after work.