Adarq.org

- run 1:02:46, 10.68 km w/ 4 x 100m strides
T+DI 135, incredible how much difference it makes for dew point to be below 60. HR right back down into the mid-120s. another notable thing is that i wasn't scuffing my heels at all, which is something i noticed myself doing a little bit during the hotter runs.

- strength
-- 2 x [forward/backward toe walk x 1min + forward/backward heel walk x 1min]
-- 2 x [SL standing clam x 12 + SL box squat x 8]
-- 2 x [slow deep BSS x 10 + hip thrust x 10]
-- sciatic nerve flossing 2 x 10
-- push up 2 x 15
-- hollow body hold 3 x 20s
right quad tighter than left, very noticeable on BSS. hurt anterior right knee a little, doing the ones with right foot back.

yesterday

- track intervals
-- warm up
-- 3 x [300,500,800] w/1 min walk after short reps, 2-3 min after the 800s
-- bonus 300
-- cool down
ran the 300s in 1:02, 1:01, 1:02, 0:58. 500s in 1:49, 1:46, 1:50. 800s in 3:06, 3:03, 2:57. T+DI 152.

- run 57:06, ??km
ran on a trail in some pretty dense woods near where my wife had her first power lifting competition today*. watch seemed to have gotten confused about distance, told me i covered just over 8 km, which would mean a ~7:00/km pace. i was running relaxed and easy but i know how fast i was going. i never, ever run that slow. i'd say this was more like 9-9.5 km. but whatever, doesn't matter in the long run.

*she did great, i'm so proud of her! only missed one lift (her second bench) and she felt really good during and after. top lifts were 75kg squat, 47.5 bench, and 90 DL for a 212.5 total at 58kg bw.