Adarq.org

- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:18-23 w/ 60s+ rest
-- cool down
T+DI 160, successfully followed magness's advice and ignored my watch. after the 7th rep i started taking about 20-25s extra of rest to get my HR down into the 120s. the track was locked and i decided to just do these around the school block, so they're not flat. not sure still exactly what these 3 min reps are supposed to feel like but overall the RPE was like a 6.5-7, which seems good under these conditions. pleased to have just made it through all ten reps and gotten my HR up.

right lower leg a bit stiff to start out, wrapping around from the middle part of the soleus to the tib anterior and including my foot. went away as the workout went on but kind of odd.

they canceled my hometown's fourth of july parade tomorrow because it's gonna be too hot. yesterday broke the daily temp record (102/38.9) and we're headed that direction again today and maybe tomorrow. the overnight low was also the highest low ever recorded for this date. 

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:09-4:11 w/60-80s walking rest
-- cool down
mild headache since last night, resulting from drinking a second tallboy at an event i went to and not eating enough food. very stupid, i knew even as i was letting my friend buy me the beer that i shouldn't be drinking it. but there you have it. apart from a strip running from behind my right temple down to my right trap, i feel fine and this was not challenging despite T+DI 145. pleased with myself for getting out the door despite the headache.

the event was cool, celebrating the anniversary of two local independent, worker-owned media sites. one covers local news and culture, founded by reporters from a beloved but defunct website that was shut down twice by previous owners. the other is a black leftist magazine. one of the co-founders of the latter is a philosopher whose work i like a lot. i met him, turns out he's a neighbor and, funnily enough, he was on the track this morning walking laps. i said hello.

- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:18, 4:16, 4:16
-- cool down
HR higher than last week (average 144, 148, 155) because it's somehow even more humid. literally misty when i left the house. but pace felt good, breathing was smooth and even at four steps in, four steps out.

- run 37:46, 6.50 km
so humid, jesus. T+DI 147 but it's because the dew point is 71.

- SubT 10 8 x 3 mins
-- warm up (did a bit of extra stuff at the track since legs felt a bit heavy/dead)
-- intervals @ 4:03-4:07 w/ 60s+ rest
-- cool down
overslept so this was later than usual, which means sun was higher. T+DI 140 but felt hotter because no breeze and pretty much all in direct sunlight. after the fourth rep i started taking a little extra rest, like 15-20s, to make sure HR got down into the 120s before starting again. legs still didn't feel great and HR was rising in later reps so i called it a little early. still, a good workout and i'm pleased with myself for not bailing despite flat-out not registering my alarm. i must have turned it off without really waking up. guess i needed the sleep.

evening

- squat 85 x 5,5

- calf raise 85 x 10,10

- DB SLRDL 20# x 8,8/leg

- push up x 12

- curl 20# x 5/arm

- tricep kickback 20# x 5/arm

- some random core stuff, L sits/holds and woodchoppers

i need to build out a little core/mobility routine to include with lifting sessions. calves twitching a little now. just reinforces the need to make sure they're strong.

also, joe, i know it's hot there right now but we're looking at 170+ T+DI later next week, 150+ in the morning. gonna be some slow runs.

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:10-11 (last one in 4:09)
-- cool down
wore AP4's just for a change. it was nice out this morning, more rain yesterday cooled things off a bit. HR stayed under 155 for all intervals. RPE 5.

- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:18, 4:18, 4:16
-- cool down
nice and easy, almost too easy. HR averaged 137, 145, 147 on the reps. T+DI 140ish but didn't feel that bad, maybe because it's a little cloudy.

evening

- squat 82.5 x 5,5

- calf raise 82.5 x 10

- DB SL calf raise 20# x 10/leg
we need an aerobic step with a beveled edge

- DB SLRDL 20# x 8/leg

- DB row 20#s x 10

- DB OHP 20#s x 10

ironmasters started arriving today! rest should be here tomorrow. it's such a heavy shipment that it comes in five boxes.