Adarq.org

- intervals
-- warm up
-- 2 x (8 x 1 min 4:00-4:10 pace, 1 min slow jog) w/ 5 min jog between sets
-- cool down
a little faster than last time, still not hard to finish. was covering about 240-250m per interval but sped up just a bit for the last one and covered 280m. will keep ratcheting down the target pace a little at a time.

digging ditches just for fun?

~170 pounds/77 kg, i think. maybe a little less.

also, to answer the question you asked vag in his journal: for now i'm completely on the running train. but i'll get tired of it eventually and need to change things up, and at that point i think the likeliest thing will be to shift back toward a focus on strength and explosiveness. i don't think i'll ever dunk again -- i'm 36 and only ever managed to do it, like, twice, at the peak of my original dunk journey seven (!) years ago -- but it'd be nice to get back to being able to grab rim at will, at least. and squat 2x bw again.

incidentally, this journal turned 14 years old last month.

hello from denmark. week ended in an unexpected way: my fiancée called me on friday morning from copenhagen, in tears, asking me to call a doctor to her hotel room. she'd had a recurrence of the gastritis that knocked her out for two weeks in july 2022 and was freaking out. she ended up in the hospital, and i ended up on a plane over here to take care of her until she's well enough to travel. we're flying back today, so that's good. but anyway running plans (all plans) got disrupted. i did manage to get a treadmill workout in yesterday, which felt great.

- mixed tempo
-- warm up
-- 5 x (2 min @15kph, 2 min @9kph)
-- 10 min @ 14 kph
-- cool down

- GMB warm-up sequence
basic calisthenics to loosen up joints. got to commit to doing at least this every day.

nope, not at all. it's meditative when i'm by myself, and most of the time on long runs i'm with my fiancée anyway. she's good company. 

- run ~7 km, ~38 mins
watch died about a half km from home.

- intervals
-- warm up
-- 2 x (8 x 1 min 4:05-4:10 pace, 1 min slow jog) w/ 5 min jog between sets
-- cool down
workout comes from my new youtube dude will johnson. set the pace a little conservatively based on the zone calculator he uses: https://drwilloconnor.com/training-zones-how-to/. this workout is supposed to have the fast reps in zone 5, which based on the fastest 30 mins of my recent half marathon (a proxy he suggests for a 10k or 30 minute time trial), gives a range of 4:05-4:20. of course, this was on a track rather than up and downhill, but anyway it felt too easy. will do it a bit faster next time.

Welcome back!

Yeah, I think Andrew purged inactive journals a few years ago. Don't remember why.

don't hit them too hard! or at least, make sure you're not carrying too much fatigue into the race.