Adarq.org

- run 11.01 km in 57:41
gf accompanied, ran 3.25 km with her in the middle. pace all over the place as a result, average 5:14. okay with it.

- stretch

- GMB upper body warm up

- push up x 14,19,14,14,21

- pull up x 6,5,6,5,6
last set hard to finish but got it

- band dislocates and pull-aparts

a strong squatter on lyle mcdonald's mean forum swore by standing ab pull-downs for squatting core strength. he did 'em with bands and cables both, iirc. n=1 but something else to consider if you're concerned about your core.

i googled jay schroeder just now, finally, and one of the first hits is for a thread on charlie francis's forums from 2003. who should be there on page 1 but our very own coolcolj, with the following observation:

Jay deliberately tries to be misleading

 

oh christ don't even SAY apple fritters 

were they good doughnuts? because i still haven't had a truly good one outside the US. or even really seen/smelled one that looked promising.

if so, i demand details.

sucks that the weather's still bad over there.

jaysus man hope you're doing okay.

- run ~10.2 km

- bike ~3.4 km

- stretch

went out for a combo run/bike with gf. gorgeous day, was really fun. pace on the quick side, hard to tell average from watch data because we kept stopping after about 6 km so i could navigate and we could discuss route options. but if i had to guess i'd say ~4:50 moving average, not accounting for breaks. which is fine, i felt good, and with the breaks it wasn't challenging. first time riding a bike other than a beach cruiser in like 10 years, lol. i can still do it -- it is, after all, actually riding a bike -- but not terribly gracefully. gotta get one once this craziness settles down.