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I saw a guy in the gym today beasting on the bike, he was doing intervals i think. If you can ramp the difficulty up and then do tabata protocol (i think 6x20s on, with 20s rest?) it can be a great conditioning tool. Doing steady state with bike though, i find im better at challenging my legs than my heart and lungs .. hr sticks around 135bpm which is a bit too leisurely but still hard work for my legs..

tabata is 8x20s on/10s rest. and the "on" is all-out, like you're riding away from a lion that's catching up to you.

did some walking around dover this weekend. started to develop what seems like a mild cold and this morning i woke up with a mild cough. self-isolating for the next week, per government advice. i'll still go out for walks and try to build back to runs (being very conservative w/r/t foot), but no interacting in person with anyone other than my gf until next week.

wapo again with the great interactive graphics: https://www.washingtonpost.com/graphics/2020/world/corona-simulator/.

god a 4.12 just looks so fast.

looking forward to hearing the outcome of your timing session.

- run 10.1 km in 48:26
hard kick at the end with some strides mixed in.

- stretch

arch of foot hurt post-run. time to rest a bit, not good.

i'm sure the lebron video GOT to the good stuff. it's just funny to me that despite his uniqueness as a player the thing they chose to lead with -- and therefore emphasize -- was the thing that least separated him from every other powerful 6'8" 18-year-old overwhelming his competition with sheer physical advantage.

it's funny, the first minute-plus of the lebron video (after which i stopped watching) is almost entirely dunks, with a couple put-backs and one zion-like volleyball block. lots of high school players can dunk. he could dunk well, obviously, but so could this dude folarin campbell who played for my rival high school and then for george mason when they went to the final four. he could catch any lob, windmill on a fast break, whatever. best dunker i've ever seen up close, it was crazy.

dunking is the least relatively impressive part of lebron's game, even in high school. why not highlight the court vision, the body control, the passing, the strength? well, i guess the strength can't really show up against high school kids because high school kids are generally weak as shit. still, just seems odd.

the telfair highlights are way more impressive by comparison.

- run 10.18 km in 49:43
4:53 pace is a little below target for an easy run (4:58) but it felt fine, i wasn't pushing at all unlike the other day. right arch bugging a little at the beginning but it went away after ~2-3 km. mildly sore now when i flex my foot. weird, it never seems to get worse and it goes away for days at a time (didn't feel it at all on sunday, for example), but it won't entirely go away.

- stretch

right calf cramping mildly after but gave it a nice long stretch and it's fine.