Adarq.org

- run 1:31:46, 16.16 km
without planning too carefully, and actually running a slightly different route than i'd meant to, absolutely nailed ten miles door to door (10.04, to be exact). high-five! this route has 207m total elevation gain, including one long (>1 mile pretty much dead straight) and steep climb. that equates to less than half of the rate for the 50k i signed up for in october. gonna have to start finding some alternatives with more hills.

knees felt 100%. also, first run in adidas evo SL. liked them, will continue to use for long runs.

- climb x ~45 mins
so weak. technique didn't feel terrible but, big shock, climbing once every ten days or two weeks is not a great way to build specific fitness. still, had fun.

- squat 225 x 4,4
lmao

- DB SLRDL +35 x 8,8/leg

- dips x 10,10,10

- TTB and tuck planche holds x a few sets

- knee PT