Adarq.org

Was sick with a virus for this last week but went in the park today and found the tall rim a bit bent (together with the entire thing). Played some 3-on-3 and threw down a few dunks, including an in-game one. But the rim is now around 2.95-3.00m.

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:10-11 (last one in 4:09)
-- cool down
wore AP4's just for a change. it was nice out this morning, more rain yesterday cooled things off a bit. HR stayed under 155 for all intervals. RPE 5.

- run 1:00:19, 10.43 km
so humid, T+DI 142.

- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:18, 4:18, 4:16
-- cool down
nice and easy, almost too easy. HR averaged 137, 145, 147 on the reps. T+DI 140ish but didn't feel that bad, maybe because it's a little cloudy.

evening

- squat 82.5 x 5,5

- calf raise 82.5 x 10

- DB SL calf raise 20# x 10/leg
we need an aerobic step with a beveled edge

- DB SLRDL 20# x 8/leg

- DB row 20#s x 10

- DB OHP 20#s x 10

ironmasters started arriving today! rest should be here tomorrow. it's such a heavy shipment that it comes in five boxes.

- trail run 1:52:20, 18.47 km
ate a small bowl of granola and had a cup of coffee about 40 minutes before heading out, and brought a SiS beta that i took around 10 km in. felt good. a couple of times had some weird feeling in my soleus on both sides, like something was gently gripping the backs of my legs. not painful though. i am getting mild calf twitches now 30 minutes post run.

meant to do 20 km on road today but it is really nice to run on the trails and with friends. distance is less important than consistency at this point, and i've now run 26 days in a row and 33 of the last 35. and did a much better job today of moderating pace to keep HR down, averaged 125 bpm overall and only crept over 150 once. chill enough that i will go for the 3 x 10 tomorrow. so, no ragrets about the change of plans. and anyway averaging ~75 km/~7 hours per week, as i have over the past three weeks, will be a great foundation for a marathon build.

i forgot to mention, the friend that i most frequently do these trail runs with ran a 4:58 mile last wednesday while we were doing our 5 x 5 min workout. he'd been trying to break it for a few weeks, to hit sub-3h marathon (he ran 2:58 at richmond last november) and sub-5 mile in his age 42 year. pretty impressive.