Adarq.org

barefoot. 

https://deadspin.com/derrick-jones-jr-easily-could-have-dunked-this-alley-o-1833191156

<a href="http://www.youtube.com/watch?v=Bro9q4hjle0" target="_blank">http://www.youtube.com/watch?v=Bro9q4hjle0</a>

- run 8.12 km in 42:06

- stretch

legs weirdly tired. right toe started bugging about halfway through.

last night

- treadmill run x 7 km [6 km @ 12kph; 1 km @ 15.1kph; 1 km @ 11kph]

- superset x 4
-- inverted row x 10
-- push up x 15

- pronated grip pull down x 13+7

- leg lower x 20,20

- stretch

- run 6.34 km in 31:40
all on track, hence the slightly quick pace (4:59). it was very muddy and puddly, been raining a lot. makes the air so damn nice, though.

- stretch

- progression run x 7.93 km: 5:49, 5:47, 6:07, 5:47, 5:00, 4:40, 4:22, 5:05
first 4km with gf, very relaxed (for me). the third km has two steep hills in it, hence the slower time. felt great.

- push up x 15,15,15,15

- pull up x 5,5,5,5

- superset x 2
- leg lower x 12
- russian twist 5kg x 12

- KB row 18kg x 20
- band pull apart x 20

- stretch

bout to go throw the frisbee around with a few people. no game, just catch.

EDIT: played catch for ~40 mins. my fingers are gonna be sore tomorrow, lol. wore my watch just for fun: covered 2.1 km, just moving around and once in a while sprinting a bit. never really sprinted far enough for the watch to pick it up accurately, though.

- run 6.58 km in 34:21
lots of traffic, pace artificially deflated because of road crossings. still, came home quicker than i started and the last section is uphill, so fine. knees a bit achey at the outset.

- push ups x 15,15,15,15
- pull ups x 5,5,5,5
90s rest between sets

- superset x 2
-- leg lower x 10
-- superman x 10

- band pull apart x 20,20

- stretch