Adarq.org

4/01/2010

couldnt remember the dream, but i did




4/02/2010

Dreamed that I was in a basketball tryout, and I couldn't even catch the ball. The passes during the layup lines were all going right through my hands. So then I got cut from the tryout, but was throwing down nasty dunks afterwards. Sick two handers/one handers etc.

Damn, I thought you really couldn't get any skinnier.
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I was wrong!

yup..

post any vids or whatever, especially any new stuff coming out that you like.

4/1/2010

calfs still very sore, so had to put in my "distance work" another way.. shadow boxed

shadow boxing:
- 10 rounds in clottey-shell
- work rate high
- lots of jabs/lots of right hands

pc

old school 1970's bodybuilding physique

a list of some top vo2 maxes:
- http://www.topendsports.com/testing/records/vo2max.htm

Nice pace/distance calculator:

http://www.machinehead-software.co.uk/bike/speed_distance_time_calc.html

For example, 5.9 miles in 47 minutes:

1500m             6:39
the mile            7:10
3000m(3k)    13:52
3200m(about 2 miles)    14:50
5000m(5k)    23:49
8000m(8k)    39:12
5 miles            39:26
10,000m(10k)    49:39
ten miles    1:22:13
a half marathon    1:49:28
a marathon    3:48:14

http://walking-running-training.suite101.com/article.cfm/estimating_finishing_time_for_10k#ixzz0jjj6hlou

   * 13 min/mile pace finishing 10K in around 1 hour 20 minutes
    * 12 min/mile pace finishing 10K in 1 hour 15 minutes
    * 11 min/mile pace finishing 10K in 1 hour 8 minutes
    * 10 min/mile pace finishing 10K in 62 minutes

Running faster than a 10 min/mile pace will allow runners to break the one hour for a 10K barrier:

    * 9 min/mile pace finishing 10K in about 56 minutes
    * 8 min/mile pace finishing 10K in around 50 minutes
    * 7min/mile pace finishing 10K in about 43 minutes
    * 6 min/mile pace finishing 10K in around 37 minutes

10k results. from a race:
- http://www.athlinks.com/results/38702/56652/23028066/Veterans-Day-10K.aspx
- top time: 29:54





10k wiki:
- http://en.wikipedia.org/wiki/10,000_metres
- record: 26:17

the photo is really cool man.

thanks man