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last week was long. my cocky ass decided that the best way to start the new week would be to accompany my gf (we have moved past "woman-i've-been-dating") on a 15-mile run, her longest before she starts to taper for her half marathon in a couple weeks.

- run 19.31 km in 1:52:45, walk 5.5 km
felt great for the first 15 km. last 4+ were hitting-the-wall shit like i have not felt in two years. did not have enough calories in me, have not done enough long runs to believe -- which i know now -- that you should take some gel or a fruit roll-up or something. gf was also struggling (not from lack of fitness, unlike yours truly) so we called it at 12 miles and walked the rest of the way.

got a milkshake to deal with my crashing blood sugar, drank too much too fast, and puked much of it up an hour later. all in all, a humbling experience.

i'm in bangkok! the cold was not really covid, apparently. two negative PCR tests in the last few days (required for entry into thailand).

4/23

- treadmill run x a couple km

- stretch

plane rides that long are a pain in the ass.

4/24

- treadmill run ladder: 1 km @ 11kph, 1 km @ 12kph, 1 km @15.2kph, 1 km @ 12kph, 500m @ 15.2kph, 500m @12kph, 1 km @ 11kph

- pull ups x 5,5

- stretch

- run 59:21, 10.18 km
weird weather, sunshowers and even a little sunthunder. humid but not too hot and a nice breeze. not quite TDI normalization season yet! running-partner-pace-normalization, though: yes.

- stretch

also, for the first time in my life i fell while running. we were going over a little wooden bridge and i just tripped. not badly hurt, just some scrapes, but it was startling. first time for everything, i guess.

also, went skydiving today for the fourth time. 

hell yeah vag!!! 

- run 43:52, 8.07 km

- stretch

yesterday

- jump rope x more than last time
shoulders and hands still reconditioning. did a bunch of double unders as well.

- GMB warm up
mixed in with jump rope

- superset x 3
-- neutral chin up x 5
-- DB BSS 25s x 10/leg

- superset x 2
-- spider man push up x 5/side
-- crab walk forwards and back

- superset x 3
-- TTB x 5
-- 45-degree hyper x 10

- jump rope x some more

- stretch

also yesterday

- walk x ~8 miles

- jump rope x a few mins

- bit of mobility stuff

- superset x 2
-- neutral chin up x 5,5 (+5)
-- DB BSS +25s x 10,10

- superset x 2
-- 45-degree hyper x 10,10
-- TTB x 5,5 (+5)

- DB OHP 25s x 5,5,5

very short and light, i'm gonna be sore tomorrow. shins were feeling the jump rope. i wish the ceiling in the building's gym were a little higher, it's hard to do double unders.

- run 43:50, 8.35 km
slower than yesterday despite much flatter course. work is kicking my ass right now, i'm tired.