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jesus mf christ, lasha talakhadze broke the WR in the snatch, C&J, and total for 109+. his opening lifts were heavier than anyone else in the competition's heaviest lifts. 223, 265, 288.

https://www.youtube.com/watch?v=smX0uikrNts

- run 42:07, 8.05 km
nice outside. T+DI 140. this is the route around me with the most climbing, just about 100 feet per mile, mainly because the second mile is one long steady uphill. did an out-and-back past the cathedral for the first time. 

- stretch

did no running at all last week. friends in town, nasty weather, wanted to play guitar instead. will recover discipline at some point, probably when the weather sucks less, but have decided not to beat myself up about it for now.

a propos of the weather, it was nice out today, still humid but not as hot as it's been. T+DI 154.

- run 1:30:46, 16.15 km
felt wonderful, very relaxed.

- stretch

EDIT: also, got my third tattoo yesterday, a cross-section of the bedrock underneath my parents' house, on the inside of my left bicep. looks great, i'm very happy with it.

the men's 10,000 is happening right now. T+DI in tokyo is 152 and they're running <2:50 pace. freaking aliens.

EDIT: three laps to go and they've dropped it to 2:40. lmaooooo.

- tempo: 3 km easy, 3 km in 12:44 [4:08, 4:22, 4:14], 3 km easy
first time pushing above easy pace in months. pretty hot and humid but not crazy, T+DI 155. didn't go too hard, felt good.

- stretch

air quality is really bad right now because of the west coast wildfires. we're supposed to get some storms this afternoon, which should clear things up. but not gonna run through this and risk developing a cough or hurting my lungs or whatever.

- run 10.42 km in 53:47
T+DI 154, pretty high but not crazy like the last few runs. felt much easier as well, kicked the last few hundred meters at sub-4:00 pace just because.

- stretch

still so damn humid that i'm drenched in sweat immediately after showering, even with the a/c on.

- run 45:50, 8.59 km
T+DI 163 but felt worse than sunday and monday. possibly because i did a much more urban route, toward downtown instead of away and through the parks. also i ran like 20s/km faster, by accident.

- stretch