Adarq.org

thanks, appreciate the link. looks like they agree pretty much with the one i found, which is reassuring.

good luck this weekend!

- 34:34 x [4 min jog, 1 min walk]
calves felt normal. air did not: T+DI 158. tomorrow and wednesday are going to be just as bad or worse. 

careful volume rebuild: commence. will run easy on the track the rest of the work week, adding a bit of time each day, and see how that goes.

- run 49:00, 9.20 km
warm and humid, T+DI 146. it's supposed to thunderstorm tonight and then get cool again, which will be a blessing. yesterday it T+DI was 170 (!) when i was walking home from work. 95 degrees and dew point 65. nasty.

calves felt fine, still a little stiff overall, especially back where i tweaked it yesterday.