Adarq.org

i'm in bangkok! the cold was not really covid, apparently. two negative PCR tests in the last few days (required for entry into thailand).

4/23

- treadmill run x a couple km

- stretch

plane rides that long are a pain in the ass.

4/24

- treadmill run ladder: 1 km @ 11kph, 1 km @ 12kph, 1 km @15.2kph, 1 km @ 12kph, 500m @ 15.2kph, 500m @12kph, 1 km @ 11kph

- pull ups x 5,5

- stretch

- run 59:21, 10.18 km
weird weather, sunshowers and even a little sunthunder. humid but not too hot and a nice breeze. not quite TDI normalization season yet! running-partner-pace-normalization, though: yes.

- stretch

also, for the first time in my life i fell while running. we were going over a little wooden bridge and i just tripped. not badly hurt, just some scrapes, but it was startling. first time for everything, i guess.

also, went skydiving today for the fourth time. 

hell yeah vag!!! 

- run 43:52, 8.07 km

- stretch

yesterday

- jump rope x more than last time
shoulders and hands still reconditioning. did a bunch of double unders as well.

- GMB warm up
mixed in with jump rope

- superset x 3
-- neutral chin up x 5
-- DB BSS 25s x 10/leg

- superset x 2
-- spider man push up x 5/side
-- crab walk forwards and back

- superset x 3
-- TTB x 5
-- 45-degree hyper x 10

- jump rope x some more

- stretch

also yesterday

- walk x ~8 miles

- jump rope x a few mins

- bit of mobility stuff

- superset x 2
-- neutral chin up x 5,5 (+5)
-- DB BSS +25s x 10,10

- superset x 2
-- 45-degree hyper x 10,10
-- TTB x 5,5 (+5)

- DB OHP 25s x 5,5,5

very short and light, i'm gonna be sore tomorrow. shins were feeling the jump rope. i wish the ceiling in the building's gym were a little higher, it's hard to do double unders.

- run 43:50, 8.35 km
slower than yesterday despite much flatter course. work is kicking my ass right now, i'm tired.

27 february

- run 1:05:17, 11.52 km
bit slow cause i went with a woman i've been dating. she's pretty fit: this was a hilly route and we averaged 5:47/km (i kicked a little after she dropped off at her building). i'd wager that's faster and farther than the vast majority of women runners.

- stretch

last night

- run 32:16, 6.2 km
trying not to let the perfect be the enemy of the good. i'm very goal-oriented so it's hard to keep motivation once i feel like i'm falling away from the level i should be training at to reach my goal. but that's a trap that leads to "well, fuck it then." it's better to do a little bit than none at all, and when i'm in a place again where i can push toward the goal i won't be as out of shape. plus exercise makes me feel good.

- stretch

tonight

- run 39:57, 8.01 km
the best run in months. felt incredible. perfect conditions. this route is an out and back that's basically up and then down. biggest elevation gain of any route i do around here. just under 5:00 pace and i was cruising.