Adarq.org

yesterday:

rest day.

right soleus is way better after speed days.................. way worse after slow days..................................

---

10/01/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed: right soleus (been more than none lately, just messed up logging)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 9
wakeup = 09:15 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
ate good
some insane massage into my right soleus after the evening run. dug in really deep but just right, felt good.



10:30 AM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 10



also a light run


09:20 PM: very light recovery (grass): 26 min
- https://www.strava.com/activities/1878617494

Quote from: adarqui on October 01, 2018, 10:31:27 am

Quote from: Mutumbo000 on October 01, 2018, 03:05:53 am

Quote from: adarqui on September 30, 2018, 02:25:31 pm

my FINS are getting wrecked by the PATS

I didn't watch the game but I seen the score...ouch!

On a positive note my Saints won 33-18 against the Giants.

Fins had a chance to get Breez way back.. and offered the big $$ to Culpepper.. That's what I think about when I watch Breez play.

Quote

<a href="http://www.youtube.com/watch?v=xtmEIe73W2A" target="_blank">http://www.youtube.com/watch?v=xtmEIe73W2A</a>

Taysom Hill is becoming one of my favourite players to watch. His official position is back up QB but he does a little bit of everything. It gives the Saints an x-factor.

Man, Kamara is LEGIT. That dude is fun to watch. He is so explosive.

I had to google who Culpepper was...he's no Brees
But in all seriousness that's one of those 50/50 calls that look terrible with hindsight.

I laughed when Kamara ran straight down the tunnel after scoring his last TD like a boss. Kamara is such a glider. He looks like he's just cruising but other players can't catch him aka Eric Dickerson. Deceptive speed. Also read his wikipedia page. Obviously he had talent getting recruited to Alabama but god damn every single Alabama RB he played with has now just about gone onto play NFL- shows how stacked Alabama is. Kamara is literally another one of those Last Chance U JUCO stories after being a former D1 player.
https://en.wikipedia.org/wiki/Alvin_Kamara

<a href="http://www.youtube.com/watch?v=5tGuIl5wFpE" target="_blank">http://www.youtube.com/watch?v=5tGuIl5wFpE</a>

yup. so smooth when he takes hits too, reminds me of allen iverson somewhat - takes contact and instead of it bringing him down, just frees him up/creates more space, incredible body control. crazy acceleration.

just as i say that.. the very next play, insane throw on the run.. THROWS IT LEFT HANDED TO HILL FOR THE FIRST DOWN.

dude WHAT THE  FucKCK FOVk r
 k;dcs
p[slfs[
lsf;

Flanagan Rockin Rib 10k Elite List announced (November 18, 2018) .. (the list could grow). Anyway, 2 Kenyans on there.. I'd like to run with them for a mile at least, that's the plan.

Anything over a mile would be bonus thrills.

I imagine i'll need a 4:45 mile to hang: very do-able.



https://www.iaaf.org/athletes/united-states/ryan-dohner-263248

https://www.iaaf.org/athletes/kenya/glarius-rop-014385478

https://www.iaaf.org/athletes/kenya/daniel-kirwa-241123

speed day!

productive day.

---

09/30/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus achy F**K
aches upon getting out of bed: right soleus (been more than none lately, just messed up logging)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 9
wakeup = 09:15 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
09:30 AM: food: orange juice, water
10:15 AM: workout: light speed (grass, no watch): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm} ::: warmup for later hopefully
11:15 AM: food: orange juice, banana, water
01:30 PM: food: stir fry, half of a turkey/bacon sandwich, beet juice, banana, mini-rxbar, water
04:00 PM: food: banana, rxbar, water
06:30 PM: food: rxbar, some sourdough bread, water
07:40 PM: workout: light long + mod speed (grass, pitch dark, no watch, spikes): 1.5 hours @ {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57} ::: nice session, kept it relaxed.
09:30 PM: food: coconut heart chunks, 3 x banana, bolthouse breakfast smoothie, orange juice, rxbar, water



10:15 AM: workout: light speed (grass, no watch): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm} ::: warmup for later hopefully
- https://www.strava.com/activities/1875671083
- 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm}







07:40 PM: workout: light long + mod speed (grass, pitch dark, no watch, spikes): 1.5 hours @ {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57} ::: nice session, kept it relaxed.
- https://www.strava.com/activities/1876772231
- {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm}
- {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57}
- max mile split: 5:09
- max km split: 3:09 (5:04 mm)

wanted to stay below 200 SPM, by feel. got it done. 200+ SPM has me in the mile specific (or less) club. 190-199 SPM has me in the 2 mile+ club. so, tried to focus on keeping it kinda "fast" without tapping into my "sprint cadence".









left hamstring achy, probably a minor fatigue tweak.

ha. hit 50.0 miles on the dot.

Great little interview with Patrick Sang at the end.

"Vegan Broscience" has some really incredible footage.

<a href="http://www.youtube.com/watch?v=VjluxAvk6XI" target="_blank">http://www.youtube.com/watch?v=VjluxAvk6XI</a>

LT

<a href="http://www.youtube.com/watch?v=8is2fR6j3XA" target="_blank">http://www.youtube.com/watch?v=8is2fR6j3XA</a>