Adarq.org

- run 8.22 km in 40:01

- stretch

tried to keep it relaxed and chill but couldn't slow down past 5:00 pace, ended up at 4:52 average. also there's a guy i've seen once before who runs super hard in a shalwar kameez, kind of interval style. he showed up about 6 km in and would pass me and then slow down and then speed up again when i passed him. i just kept running along steadily until the last lap, when he went to pass me and i took off just to keep pace with him. he smiled and sped up, and i sped up, and we sprinted for a bit, and then i went too fast for too long and he got tired. i gave him a thumbs-up over the shoulder as he slowed to a walk and i kept going. it was fun.

- run 10.05 km in 53:41

- stretch

nice and easy, nice and easy. 

Quote from: LBSS on September 29, 2018, 11:03:59 am

ran 3 km in 11:48, which is on pace for a 19:40 5k. 

yesss!! great work.

 

why are you going low on the jump squats? recipe for disaster IME unless you're very careful.

- run x 7.21 km [warm up x 2 km; time trial x 3km in 11:48 ; cool down x 2 km]

- stretch

woot! read once that a 3 km time trial is a decent benchmark of fitness for a 5k race (i.e. competing with other people). meant to do this on the track but ended up having to do it on the road for logistical reasons, which meant a couple of steep-ish climbs but also that it i ended up a few meters lower than i started. calling it a wash. i set it up on my watch as a 2-mile test but hit 3km right as i got to a major road and had to stop to not, you know, get hit by a car. once i could start again i was dead so i finished slow. so i'll just let myself be happy that i hit the 3km target. next time i do a 2-mile test i'll either do it on the track or turn right onto the street right before the big road.

someone please explain short-sleeved hoodies to me.

last night

worked until 8 PM, was wiped out by the time i got home. thought for two seconds about running then said, fuck it, and had dinner and a beer. back on the horse tonight inshallah.

lol maybe we will. for the time being, give me desert summer over subtropical autumn any day.

- run 8.60 km in 44:28
had been getting too cute with last few runs, need to remind myself that the bread and butter remains LISS.

- stretch

seven-day total is 54.6 km and i'm on track for my first ever calendar week over 50 km. somehow despite several seven-day stretches over 50km i haven't hit that number from a sunday to a saturday yet.