Adarq.org

^^^ thanks, you too. gotta stay sharp if i'm not going to embarrass myself on 30 may.

a few updates to the plan.

8-14 april
sunday: 8km easy
monday: rest
tuesday: 3km warm up, hill repeats x 10 @3:30 w/2:00 recovery, 3km cool down
wednesday: 8km easy
thursday: 9.5km easy, strides 20s x 6
friday: rest
saturday: 8km easy, 6km @4:25 (may do as 4-6-4)

15-21 april
sunday: 8km easy
monday: rest
tuesday: 2km warm up, 5km time trial, 2km cool down
wednesday: 8km easy
thursday: 10km easy, strides 20s x 6
friday: rest
saturday: 15km easy, 30s x 10 @3:30 sprinkled in

22-28 april
sunday: [DEPART FOR DUSHANBE] rest -- travel will take all day
monday: 10km easy
tuesday: 3km warm up, 5km @4:10, 3km cool down (treadmill)
wednesday: 8km easy (treadmill)
thursday: monaghetti fartlek if running outside is possible, otherwise 10km easy (treadmill), some kind of SL jumps instead of strides
friday: 10 km easy
saturday: [RETURN TO ISLAMABAD] rest -- travel will take all day

29 april - 5 may
sunday: 8km easy
monday: rest
tuesday: 3km warm up, intervals 1km x 5 @ 3:55 w/ 60-90s recovery, 3km cool down
wednesday: 8km easy
thursday: 10km easy, strides 20s x 6
friday: rest
saturday: 15km easy, 60s x 10 @3:30 sprinkled in

6-12 may
sunday: 8km easy
monday: 3km warm up, intervals 500m x 8 @3:55 w/60s recovery, 3km cool down
tuesday: 10km easy
wednesday: 8km easy, 5:00 x 2 @3:55 sprinkled in
thursday: rest [DEPART FOR US]
friday: 4km easy, strides 20s x 8 w/60s walking recovery
saturday: rest

13-19 may
sunday: HOPE FOR HENRY MOTHER'S DAY 5K
monday: rest
tuesday: 8km easy
wednesday: 8km easy, strides 20s x 6
thursday: [DEPART FOR LA]
friday: rest
saturday: rest

20-26 may
sunday: 10km easy [DEPART FOR LISBON]
monday: rest
tuesday: 3km warm up, intervals 1km x 5 @3:55, 3km cool down
wednesday: 10km easy
thursday: 8km easy, strides 20s x 6
friday: 8km easy [DEPART FOR LONDON]
saturday: rest

27 may - 2 june
sunday: 8km easy
monday: rest
tuesday: 4km easy
wednesday: CHASE THE SUN WIMBLEDON 5K
thursday: rest
friday: rest/hike
saturday: rest/hike

saw a couple of canadian buddies last night who love the raptors. they're terrified of the wiz just because the raptors are every bit as much the classic late-season/playoff heartbreakers that the wizards are. who will collapse less completely? tune in to find out.

- run 8.14 km in 40:52

- stretch

- run warm up 3.2 km

-- hills 280m x 3 w/2:00 rest [attacked by monkeys*]
-- run ~1 km
-- hills 45s x 7 w/2:00 rest
2:00 is too long to rest after 45s hills at that pace.

- run cool down 1 km

- stretch

total distance 10.02 km, total time 52:04. live feedback on pace from garmin said i was consistenly ~3:20-3:30, which was the target. mapmyrun says peak pace was just under 4:00.  ¯\_(ツ)_/¯

total seven-day distance 48.4, PR. EDIT: that's just over 30 miles! woohoo! i'm a big kid now!

*not a joke.

Quote from: LBSS on April 09, 2018, 01:43:18 am

images not working for me

Hmm. They're appearing for me. I'll see if anyone else has the same issue. I've migrated to Google photos after photobucket did the whole P500 ransom thing.

Edit: I uploaded them with Imgur just to make sure you can see them 

that worked 

images not working for me

it has been thunderstorming and raining literally all day. rain i wouldn't mind but i'd prefer not to get hit by lightning. monday is supposed to be a rest day but i'll just flip it with today.

- run 13.0 km in 1:07:56
overall pace 5:13, which is a bit slower than i'd like. on the other hand it's 31/87 degrees and humid. as soon as i got home i had to run my neck and face under cold water, lick up a palmfull of salt, drink a liter-plus of water and eat an orange.

- stretch

i think adarq is fitter than he thinks because he's used to running in ugly conditions. it's much harder to run when it's this hot out. not sure what i'm going to do this summer. maybe i'll have to take a break from running as a primary goal after my trip, switch to weights or something else indoors for a while until it cools down again.

obviously the extra km today means i have another new weekly distance PR: 45.7 km.