light day.
wanted to do a serious long run in the heat, but died.
ah nice!! 17 hours running this week! weekly duration
i'm pretty sure of it. This is great considering i've switched from "total mileage" to "total duration", so .. I'll take anything over 15h/wk. That seems to be the sweet spot for me so far. I do lots of very slow runs so, mileage will suffer, but duration won't.
edit: NO PR, first 100 mile week was 17h20m.
07/08/2018bw = 143 (retention)
bw before bed last night = ?
soreness = none
aches/injuries = right knee barely at times, right adductor barely at times, two NASTY blisters on both of my big toes
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose,
clicked much less todaymorning calf flexibility = loose,
much less thick!morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8
wakeup = 08:00 AM
sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:08:15 AM: food: rxbar, water
08:50 AM: workout: scorching heat run (grass, sweatshirt/pants, heat-index=101): 2h20m @ slowing down every mile lol
11:30 AM: food: 3 x grapefruit, a TON of water, heaven
01:00 PM: food: bocas grill: steak/eggs/bacon/arepa, spinach salad with blue cheese crumbles/walnuts/apples, toddy milkshake (man this is incredible), bunch of water
02:30 PM: nap: 1.5 hours
05:00 PM: water
08:10 PM: workout: light run + relaxed speed mixed in (grass): ~54 min with {5 x ~1 min on (4:4X-4:5X) / 1 min off}
09:15 PM: food: koia cococnut/almond drink (OMFG), banana, rxbar, water
Toddy ?? milkshake .. this is their photo. This thing is amazing... it's like a chocolate milkshake but has this very fresh/refreshing/icy kind of consistency to it, plus the cookies/nutella etc.. it's so damn good.
?taken-by=bocasgrill
Koia coconut almond drink, worth trying if you ever see it:
workout: scorching heat run (grass, sweatshirt/pants, heat-index=101): 2h20m @ slowing down every mile lol-
https://www.strava.com/activities/1689406837i wear extra layers of clothes + big hat to protect against UV rays, makes running harder though.. should just get up earlier, but don't like sacrificing sleep :f
^^ haha
pace = nose dive
HR = all over the place
lmao!
HR did some weird stuff.. and i felt it as well. out of nowhere just dropping from 140's to 10X's and i seem to feel like it had dropped as well, and had more in me to push the pace. was odd.. did that a few times.
workout: light run + relaxed speed mixed in (grass): ~54 min with {5 x ~1 min on (4:4X-4:5X) / 1 min off}-
https://www.strava.com/activities/1690268883
^^ decent
need to really improve this 1'/1' and 2'/1' "fartlek" until I can handle 20x.
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