Adarq.org

- supportive speed
-- warm up
-- 7 x [1 km @ 105% MP, 1 km @ 85% MP]
-- cool down
RPE 7.5, kept one in reserve (Rx was 7-8 reps) because it's suddenly warm and the water fountain i was relying on for hydration was not working. work intervals 4:14-4:16 and rest intervals 5:05-5:13. right hip started bugging a little toward the end. did this in AP4s, which do feel a bit weird but less so than when i did the MP run the other weekend.

leaving for colorado tomorrow, four days of skiing ahead! will run on the treadmill in the mornings before breakfast but not going to impose any structure, mostly easy and might do some intervals to make things less boring. back sunday and then

- long fast run
-- warm up
-- 10 km @ 90% MP (4:55 avg)
-- 8 km @ 92% MP (4:48 avg)
-- 9 km @ 94% MP (4:44 avg)
-- cool down
RPE a solid 8 despite never really breathing hard, definitely felt the fatigue building up in my legs. average paces were more like 90-93-95% of MP, which is fine.

- run 58:07, 10.48 km
focused on keeping it easy. felt slow and was, just a little. 5:33 pace is just a bit below what my normal easy run pace has been the last couple months. makes sense.

unbelievably, headache lingered into today. gonna shuffle some things around after watching a recent video phily bowden made about adapting plans (e.g., when you get sick) and hopefully won't lose too much!

feel worse today illness-wise: headache/head fog, cough is more frequent, nose is running more and feels stopped up when i'm prone. i also realized that i haven't slept very well since at least tuesday night. frustrating, but really seems like taking a day off is the wise choice.

ETA: red hare pro 9's came, ordered a half size up and they are too small. length is fine but they're a little too narrow and (bigger issue) the volume is too low. damn it.

- climb x 30 mins
so rusty, grip so weak. felt okay to get on the wall a little.

- run 1:16:54, 14.43 km
felt much better today. still coughing and sniffling a little but not too bad. didn't sleep super well but again, better than the night before. hopefully will be back to normal by tomorrow, fingers crossed.

welp, came down with a cold right as i was hitting my stride. rested today instead of planned kenyan-style progression run. hopefully a good night's sleep will help, last night i barely slept at all.

- supportive speed
-- warm up
-- 3 x [2 km @ 108-100% MP, 4 min jog]
-- 2 x [1 km @ 112% MP, 3 min jog]
-- cool down
2k reps in 4:06, 4:05, 4:04. 1k reps in 3:57, 3:53. RPE 7.5.