light day.
wanted to do a serious long run in the heat, but died.
ah nice!! 17 hours running this week! weekly duration
![:personal-record:](http://www.adarq.org/Smileys/blah/PR-kWdHV.gif)
i'm pretty sure of it. This is great considering i've switched from "total mileage" to "total duration", so .. I'll take anything over 15h/wk. That seems to be the sweet spot for me so far. I do lots of very slow runs so, mileage will suffer, but duration won't.
edit: NO PR, first 100 mile week was 17h20m.
![](https://i.imgur.com/4ehmKbQ.png)
07/08/2018bw = 143 (retention)
bw before bed last night = ?
soreness = none
aches/injuries = right knee barely at times, right adductor barely at times, two NASTY blisters on both of my big toes
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose,
clicked much less todaymorning calf flexibility = loose,
much less thick!morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8
wakeup = 08:00 AM
sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 ![running, sprinting :ibrunning:](http://www.adarq.org/Smileys/blah/ezgif-3797884550.gif)
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:08:15 AM: food: rxbar, water
08:50 AM: workout: scorching heat run (grass, sweatshirt/pants, heat-index=101): 2h20m @ slowing down every mile lol
11:30 AM: food: 3 x grapefruit, a TON of water, heaven
01:00 PM: food: bocas grill: steak/eggs/bacon/arepa, spinach salad with blue cheese crumbles/walnuts/apples, toddy milkshake (man this is incredible), bunch of water
02:30 PM: nap: 1.5 hours
05:00 PM: water
08:10 PM: workout: light run + relaxed speed mixed in (grass): ~54 min with {5 x ~1 min on (4:4X-4:5X) / 1 min off}
09:15 PM: food: koia cococnut/almond drink (OMFG), banana, rxbar, water
Toddy ?? milkshake .. this is their photo. This thing is amazing... it's like a chocolate milkshake but has this very fresh/refreshing/icy kind of consistency to it, plus the cookies/nutella etc.. it's so damn good.
?taken-by=bocasgrill
Koia coconut almond drink, worth trying if you ever see it:
![](https://drinkkoia.com/wp-content/uploads/2018/01/Front-view-coconut-almond-.png)
workout: scorching heat run (grass, sweatshirt/pants, heat-index=101): 2h20m @ slowing down every mile lol-
https://www.strava.com/activities/1689406837i wear extra layers of clothes + big hat to protect against UV rays, makes running harder though.. should just get up earlier, but don't like sacrificing sleep :f
![](https://i.imgur.com/AEUcxUE.png)
![](https://i.imgur.com/yAZ1fef.png)
![](https://i.imgur.com/zxZ8EEu.png)
^^ haha
pace = nose dive
HR = all over the place
lmao!
HR did some weird stuff.. and i felt it as well. out of nowhere just dropping from 140's to 10X's and i seem to feel like it had dropped as well, and had more in me to push the pace. was odd.. did that a few times.
workout: light run + relaxed speed mixed in (grass): ~54 min with {5 x ~1 min on (4:4X-4:5X) / 1 min off}-
https://www.strava.com/activities/1690268883![](https://i.imgur.com/25D9H66.png)
^^ decent
need to really improve this 1'/1' and 2'/1' "fartlek" until I can handle 20x.