Adarq.org

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:13-16
-- cool down
found a ~1 km road loop that's, while not flat, at least free of steep climbs and very light on vehicle traffic. the neighbors there are gonna think i'm so weird.

- run 58:05, 10.46 km
legs a bit dead to start out but felt okay after a couple km. was worried that i had run the SubT session yesterday too hard, given the conditions, but HR topped out at 164 and averaged in the mid-150s for the second and third sets so guess it was okay.

- run 1:37:13, 17.65 km w/ 3 x 10s hill strides
warm and humid but not hot and a fresh breeze helped this feel pretty nice.

- SubT 10 x 3 mins
-- warm up
-- intervals in 4:01-4:06
-- cool down
oh yeah, that's more like it. T+DI 148 but these felt easy. HR never went above 158.

oh nice! 95 end to end, pretty much.

last week: ran five days but only one SubT workout due to baby. highlight was that i decided to do a 2-mile time trial on saturday morning and ran 11:44, which is significantly faster than i thought i'd go, especially since T+DI was 145.

monday

- SubT 3x10 mins

tuesday

- run 32 mins, 5.7 km
baby woke us up every 90 minutes all night, wife had to basically shove me out the door to even do this much.

today

- SubT 54x6 mins
-- warm up
-- intervals in 4:14, 4:16, 4:17, 4:12
-- cool down
legs dead, baby slept better last night but i'm still recovering from two nights ago (/the last month-plus). we spent the night at my in-laws' out in the country so this was also on a paved trail with a slight but noticeable slope. second and third reps were uphill. bagged the fifth, just didn't feel good.

eta: also have my first migraine in a while today. not the worst one ever but it is not fun and it feels bad not to be fully able to help with baby etc.

- SubT 10x3 mins
-- warm up
-- intervals @ 4:02-4:09
-- cool down
a bit hotter today; it was also later in the morning that i got out the door. so much more fun than the long intervals. total distance on this was >13 km.

thanks re: newborn! actually most thanks to my wife, who is very encouraging about keeping up training despite herself still not being healed enough to do anything more challenging than a couple of walks per day and some light core work. i did finally skip a day yesterday because the lack of sleep caught up with me and i felt drowsy all day.

and yeah i'm doing the intervals mostly on a track; on a ~1.3 km loop when the track's closed. it's fine, i'm not expecting them to be mentally stimulating. just whining, lol.