Adarq.org

- run 2:09:08, 23.03 km
took the hillier and more technical trail toward the beginning, which slowed down overall average pace quite a bit. 443m/1453' of elevation gain, or a bit over 100'/mile. RPE 5. as these get longer and faster, i need to start taking some fuel with me. even at this distance it wouldn't hurt, although i don't need it.

84+ km for the week, nice. down week this coming week, then will be pushing past 90 and then 100 over the following two weeks. let's go.

- track
-- warm up (incl. strides x 3)
-- 4 x [3 min @ 95% 5k, 1 min jog, 2 min @ 5k, 1 min jog, 1 min @ 102% 5k, 3 min jog]
-- cool down
chilly (-6/22) but not windy. mangled the first rep by accidentally pushing the lap button. so it was more like 1 min @ 95% 5k right into 3 min @ 5k. moron. after that all good, paces were around what they should have been, or a second or two quick. had a hard time keeping pace consistent but averages worked out. had the track to myself so did the third and fourth sets clockwise (opposite normal). RPE 6.5.

- track
-- warm up
-- 6 x [1200m @ 90-92% of 5k pace, 200m jog]
-- cool down
was supposed to be 1 minute rests but i fucked up programming the workout in my watch so ended up doing the whole thing on the fly. meant reps were more like 1220-1230m, and pace was a little quick. 90-92% of my 5k pace is 4:15-4:20/km, and reps were more like 4:10-4:14. RPE 6, though, so i wasn't over-pushing.

afternoon

- climb x 15 mins
just a few yellows and reds (easiest) to warm up. more fun than jumping rope.

- squat 205 x 5,5

- calf raise 205 x 6,6

- gettin' old circuit
only one time through, started to feel weird. i think i'm just tired. didn't sleep well last night.

- KB suitcase hold 32kg x 10s/side

ehhh that was enough today.

- run 1:54:46, 21.25 km
rolling hills, allowed myself to keep pace up a little so HR averaged 142 but crept into the 150s on uphills. had to stop to go to the bathroom twice. RPE 5.5, partly because i didn't take any fuel or water with me.

right plantar flexor came and went but never bad.

- track workout
-- warm up
-- 8 x [3 min @ 90-92% 5k w/ 45s jogging rest]
-- cool down
first few reps were too fast, like 4:10-4:14. then settled down, rest in 4:16-4:18. RPE 5. felt too easy, but i'm trusting the process.

damn, how's your head?!

- run 1:16:10, 13.69 km
quads sore, especially right quad and especially felt on the downhills in the second half. otherwise felt nice. average HR 127.

- kenyan-style progression run x 10 km
these are ideally done on a very flat route, which i don't have access to without driving. the high school loops are an okay substitute, since they aren't that steep and obviously net out to zero elevation gain. but i have to run them with at least the final km home as a cool-down, since i live at the top of a hill. bad time management today meant i was not able to do that, hence the final km was both slower and harder than it should have been.

splits: 6:02, 5:57, 5:13, 4:52, 4:45, 4:27, 4:23, 4:20, 4:36. pretty much bang on that 88% of 5k pace target for the strongest section of the run. not bad for my first time trying one of these. and being a bit sore from yesterday.

on the downside, was getting some right knee clicking throughout. not consistently but off and on. gotta be careful, which is annoying!