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Running update

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32  mins 5km, 6:12 per km splits, with 14lb rig.

Running update

40mins, 19mins, 3km, about 6:20 per km in minutes Was training niko With  15lb rig Niko mostly did 5kph runs and peaked at 7kph

Running update

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Nike 35mins, 5km. Accidentally stopped star trac. Injur ies still there but not hitting n

Running update

34mins 5.5km with 14lbs rig Nike (crashed) 40mins  4.45km star trac Did my lower back sciatica stretching before this. Learned if I did a deadlift with  my right side only my injury pain came up. Need to further isolate it and work on it

Running and exercise update

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32mins 4.9km nike 35mins 3.77km startrac 30mins with 14lb rig 2.0 incline mostly A 11kph run for 0.5km HIIT with 14lbs 15mins/10.5min Back seems OK. Right lower back still weak. I lean to the left when I deadlift.

Exercise Update

Stretching 10 mins, 10:08-10:19am. No Chinese for today or yesterday. 14lb HIIT. 3:47pm to 4:05pm. According to the timer 18:45mins of what should be 10mins (kept pausing to catch breath) Performance 2/5 (new low) Effort 3/5 fairly focused but distacted with the urge to vomit because I ate. I do better when my stomach is "empty" when I just woke up. Lower back feels has a pang of weakness sometimes. I can't really predict it or isolate it in my exercise.