Adarq.org

- run 4.72 km in 24:30

- stretch

struggle bus part the second. i slept through the night last night (woot) but i think my body is just tired. legs did not want to work. also forgot to mention last night that i left my running shoes at work so i had to use my old, very beat-up ones. makes a difference. i don't know how adarq runs so much in crushed shoes. well, i guess the grass switch probably helps but he was proudly running shoes to the soles before that iirc.

https://deadspin.com/romelu-lukaku-is-a-genius-1827298442

welp, week not off to a great start. slept horribly last night, was awake in the wee hours for no apparent reason.

- run 6.1 km in 33:17
left calf a little tight. not bothersome, just noticeable.

- band dislocates and pull aparts

- push ups x 20
shoulder felt good, yay

- KB paused row x 10/arm
left lat weird

- BSS x 10/leg

- stretch

meant to do 9+ but it was 39/102 and humid. slow 6 is enough. seven-day total 43.7 km. gotta do at least two two-a-days this week. maybe tomorrow, then a longer runs on tuesday and wednesday when it's supposed to be a little cooler and raining, then again on thursday. if i get lucky i'll get to go to the mountains next weekend.

- run 6.5 km, strides @ 20s w/60s rest, jog rest of the way home

- stretch

it was hot. first speed work since being back.

 

thanks. i use the stuff i learned from this place last year: https://gmb.io/

- run 6.14 km in 30:24

- stretch

last run with fast christian before he goes on vacation. little bit quick, 4:57 pace, but felt good. woke up two minutes before alarm 

GERMANY EXPELLED FROM RUSSIA ONCE AGAIN!