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- warm up x 1 km; 1.5 km race pace tempo in [5:41, 5:33, 5:40] w/ 3 mins walking rest; cool down x 1 km
T+DI 130. was a little apprehensive about this going in. it was a bit challenging but didn't wreck me or push me that hard, which is a good sign i think. it's good to get a feel for what 18:59 feels like step by step. the second interval was a little fast, more like ~18:32 pace. first and last were on the money.

- stretch

i don't think i'm in sub-19 shape. but gonna lower volume and up intensity a bit for the next two weeks to get more practice at race pace. then taper for a few days so i can time trial right before i leave on my trip. worse comes to worst i blow the time trial and have a little break before getting back on the horse.

i love jerami grant’s dunks. just puts it through so smooth.

that block was absolutely wild.

also, i want denver to win so bad. come on now. hold ‘em off.

thanks!

also, just like that, it's in the 50s here this morning (<15 for you celsius users). just spectacular. dew point is 48. autumn!

- run 21.11 km in 1:54:58
distance PR by almost a mile. it was so nice out yesterday that i thought i'd go for a half marathon today. take it nice and easy, just get the distance. but it was hotter than i thought it'd be. stubbornly persisted but i was dragging at the end: last two km were 6:17 and 5:39. overall average 5:27 is pretty slow.

- stretch

wrecked. i had to take a nap and now have a slight headache, which i'm sure is from not being able to rehydrate fast enough. if and when i ever do a half marathon time trial, i'm gonna drive to the C&O canal and just do an out and back on the flatness. same plan for 5k time trial. on that note: i'm thinking about doing a road trip next month to visit some people in massachusetts and new york. tentative idea is to start around the 10th. so might be cool to target the 9th as a day to test my 5k. then again i bet i'll have plenty of time to run on the road trip. maybe it'd be better to treat the road trip as a taper week and then test when i get back. tbd.

- warm up; 400m intervals in (78, 81, 85, 84, 86, 84, 85, 79) w/3:00 rest; cool down
T+DI 130. felt great. a little humid still but so much cooler. once it gets into the 50s and dries up a little...oh baby. did these much faster than last week. felt each interval a little more still no struggle to complete. next weekend i'll switch to 500s with the same rest interval, unless for some reason it goes back to being really hot and humid.

- stretch

well, yesterday there was massive flooding in my area. so i did not, in the event, "try again tomorrow." this was the next town over:



other places nearby had it worse.

anyway, today was cooler than it's been but still very humid.

- run 8.03 km in 49:01
T+DI 144. cruised at 4:51 average pace, including 5:01 for the first km and 5:10 on the long climb that makes up the penultimate km. felt great.

- stretch

so damn humid that even though it's not even 80 degrees i'm sweating 5 minutes after getting out of the shower.

pretty thrilled for azarenka to beat serena, finally exorcise that demon. i watched the first set and then the first 4-5 games of the second set and it really did look like azarenka had flipped a switch and turned into a different player. wonder if serena's really hurt or if she was just going to the trainer to save face when it was clear that azarenka was cruising late.

i love serena but it's cool to see someone get a win after so long being dominated by a rival. not sure who i'd rather win the final. osaka is so fun but what a story if azarenka wins majors seven years apart, after having a kid and not winning a single match in 2019!