Adarq.org

no doubt, i didn't actually think your flare-ups coincided with joe's and my off days.

- SubT 10 8 x 3 mins
-- warm up
-- intervals @ 4:02-05
-- cool down
stopped early because i'm time constrained this morning, got to go to midwife appointment. T+DI 147. reps felt pretty good.

that is a bit weird. wonder if raptor's missed days are similar, then it'd be really weird.

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:09-13
-- cool down
T+DI 141 but overcast and drizzly. felt good. wore AP4s, i'm trying to do at least one workout a week in them to keep myself habituated to supershoes.

evening

- BSS 40# x 10,10/leg

- SLRDJ 40# x 8,8/leg

- SL calf raise 20# x 10,10/leg

- DB row 40# x 20

- DB OHP 40# x 5

- DB russian twist 20# x 10,10

- curl 20# x 10/arm

- tricep kickback 20# x 10/arm

- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:18, 4:18, 4:19
-- cool down
T+DI 149, very muggy. at least it's not gonna be a hundred fucking degrees today.

ha, i guess i missed that one. or forgot it.

- run 23:49, 5.29 km
T+DI 162. the stiffness was still there but a little lower down today, and more concentrated in a little band around the back of my lower right leg.

afternoon

- warm up

- squat 85 x 5,5

- calf raise 85 x 10,10

- RDL 85 x 8,8
first set felt a little in the low back. corrected second set.

- circuit x 2, no rest between exercise
-- push up x 12
-- row 50 x 8
-- hollow body hold x 30s
did superman x 30s on the first circuit but back was feeling a little delicate with the RDL goof so i skipped it the second round.

- 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.