Adarq.org

- run to gym

- climb x 30-40 mins
tired, everything felt hard and uncoordinated. stopped early and did not attempt anything challenging - the easy shit was challenging enough. better luck next time.

- run home

friday

- treadmill intervals
-- warm up x 10 mins
-- 4 x (4 mins @ 6:58/mile, 1 min @ 10:30/mile)
-- cool down x 10 mins
good workout for the treadmill

- DL 255 x 5
bounced it because i was losing my grip (weak!), strained SI joint (dumb!). DLs need to be lighter, or i need to start bringing my straps to the gym.

- pull up x 5,5,5,5
amazing how much easier these are when i haven't climbed first.

- DB OHP 45s x 5,4
lol

- windshield wipers x 8, TTB x 10

- shoot hoops x 10-15 mins
wife was finishing up her stuff and there was a court at the gym we went to so i goofed around a bit. absolutely no pop whatsoever on layups, i would be starting from near scratch if i decided to try to focus on jumping again. handle was decidedly rusty. but funnily enough i haven't lost my shot at all. i think that was the the first time in eight (?!) years i've picked up a basketball.

today

- run 55:03, 8.83 km
nice

- run 38:05, 6.27 km
before work, hurray. flying to miami today for a long weekend, wife's best friend from childhood is getting married.

- interval workout
-- warm up
-- 4 x 1 km in (4:12, 4:07, 4:07, 4:32), 90s rest
-- cool down
as you can see, went out way too hard on the intervals. i meant to do five reps but cratered on the fourth and decided to call it there. oops.

good luck with cutting back on booze and smoking!

thursday

- bouldering x one hour
again pretty weak and out of sorts.

today

- run 56:58, 8.95 km
exactly 10 min/mile pace, nice. not too hot but humidity is super high, T+DI 183.

- bouldering x 90 mins
weak and out of sorts. i have slept badly two of the last three nights, last night only got about 4 hours. that never helps. also the week and change off left my hands softer than i'd have thought after such a short time. the callouses are still there but the skin in between is rubbed raw. ribs and back a little achey.

tuesday

- run but not very far

today

- warm up treadmill run

- climb x 90 mins
pretty good session!

off to the beach tomorrow for the annual family trip. will be going to the gym a bunch because wife can't drive and needs to go to keep up her knee rehab and maintain sanity. gonna bring the old do-wins.