Adarq.org

- run 9.50 km in 51:13

- push up x 20,20

- KB row 18 x 20/arm

- band dislocates and pull aparts x 10,10

- stretch

longer and slower, slower and longer.

oh just because it's the watch so grains of salt always apply.

- run 10 km in ~57:00

- stretch

ran with the same buddy as earlier this week and another friend of his. they are slower than me but that's okay, especially in this heat and humidity. forgot watch so went on what the other guy said when we finished. if he sends more precise numbers i'll update.

- run 6.88 km in 40:00; sprint x 180m, 150m, 180m at 1 km intervals in the middle

- walk 1.21 km in 10:37

- stretch

summer is BACK baby. jesus. face started burning so i pushed through to 40 minutes and then walked it out. hit peak speed of 32.6 kph/20.25 mph per watch, which translates to an 11.04 100. :shrugemoji:

bummer. but yeah, what adarq said.

evening run cancelled because my gf had her first-ever radio appearance and wanted moral support. some things are more important than training.

last night

- ultimate x 80 mins, ~5km covered
forgot watch again but i feel like 5km is a reasonable ballpark based on the one time i did bring the watch. we were down 5-6 in a game to 7, win by one, and i threw two perfect hucks on back to back points for the win. 

this morning

- run 5.86 km in 31:39
buddy was supposed to join me but overslept so he only caught the last 10 mins of my run, lol.

- stretch

if i feel good tonight may do a shortish tempo or speed-oriented run to complement this morning's relaxed run. same buddy from this morning is planning a 75-minute run on saturday, which i'll join him for. he's slower than me, which is fine for a run like that.

this is some epic footage.

who is "most impressive" (just from the highlights)? Russ & Harden steal the show. Russ is a monster, looking huge too.

<a href="http://www.youtube.com/watch?v=qP1otWf9ER4" target="_blank">http://www.youtube.com/watch?v=qP1otWf9ER4</a>

cracks me up that austin rivers doesn't get his own little "austin rivers: washington wizards" tag in this. but bismack biyombo and pascal siakam get one so it's not like they're just pointing out stars.

Question: in the end, how much of this refusal to do much uppers going to help my speed and vertical?

not nearly as much as losing weight and getting leaner. upper body strength can't hurt but it's not what's holding you back at the moment.