Adarq.org

yesterday

- GMB floor 1.1
eh, i don't think i want to start this all over again, either.

today

- run 6.1 km in 28:48
tried to keep it relaxed, still ended up at 4:43 pace. that is a few hairs fast but i hadn't run in two weeks (!!!) so it makes sense that my legs were ready to go. right foot felt a little weird at the beginning but not the arch really so that's a good sign. still, no run tomorrow and i'll keep the distances very modest for a while.

- stretch

is australia a month behind the rest of the world? or are you for some reason logging with a month-long lag? 

(you're writing dates with "2" in the months position)

i had what i think was a posture-related (certainly shoulder/back/neck-related) headache on wednesday. heat patches and the electric self-massager are great IME.

- walk 5.21 km in 51:19
a bit overcast but bright. breezy. walked through the olympic park, was nice to see people out and about even if not interacting with them. joggers, bikers, parents pushing strollers, a pair of older men pruning branches along a path, a pair of teenagers making out on a park bench.

- GMB warm up (partial)

- scales x 5,5,5/leg

- stretch
whatever's wrong with my foot is definitely still there, i can feel it dully during deep calf stretches or when i pull the skin up around my arch.

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.