Adarq.org

light/rest.

track tomorrow hopefully.

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09/26/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed: none
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 = tired
hours sleep: 6.5
wakeup = 07:15 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:
07:20 AM: food: orange juice, water
08:10 AM: workout: very light recovery (grass): 30 min
08:45 AM: workout: bw
09:15 AM: food: 2 x grapefruit, beet juice, banana, water
10:30 AM: food: subway: foot long bacon egg/cheese flatbread
03:00 PM: food: protein bar, water
09:00 PM: food: rxbar
10:00 PM: food: 4 x banana, beet juice, coconut heart chunks, 2 x toast w/ irish butter, koia cinnamon horchata protein drink, rxbar, water



08:10 AM: workout: very light recovery (grass): 30 min
- https://www.strava.com/activities/1866751211



08:45 AM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 9
full dips: BW x 11

<a href="http://www.youtube.com/watch?v=PT9qPbGCCVA" target="_blank">http://www.youtube.com/watch?v=PT9qPbGCCVA</a>

HARD SPEED MOTHERFU*KING DAY.

---

09/25/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = quads slightly
aches/injuries = right soleus achy in the morning (got better after first run), quads slightly (better in the evening)
aches upon getting out of bed: none
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 = tired
hours sleep: 7
wakeup = 06:30 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:
06:35 AM: food: orange juice, rxbar, water
06:55 AM: workout: light + moderate speed (grass, legs/quads dead, no watch): {5 x ~340m @ ~5:0X-4:4X, ~55s recovery} ::: crazy how sluggish i feel in the morning
07:45 AM: food: beet juice, water
08:00 AM: stretch: quads
08:30 AM: food: rxbar, 4 x banana, 2 x toast w/ irish butter, water
10:00 AM: food: dunkin donuts: small frozen hazelnut coffee w/ whipped cream, water
12:00 PM - 06:30 PM: lots of water
05:30 PM: food: protein bar, water
07:00 PM: food: 2 slices of bread, water
08:00 PM: workout: hard speed (grass, spikes, kinda dead but fast): {~550m @ 1:29.7/4:23mm, solid} + {2 x ~320m @ 55.8/4:35mm, 52.6/4:28mm} + {~200m @ 31.9/4:18mm} + {2 x ~100m @ 16.2/4:20mm, 15.9/4:11mm} ::: good session, dropped teh hammer
09:30 PM: food: bunch of monteray jack cheese cubes, stacy's pita chips, beet juice, coconut heart chunks, lots of water
10:30 PM: food: 2 x orange juice, water

06:55 AM: workout: light + moderate speed (grass, legs/quads dead, no watch): {5 x ~340m @ ~5:0X-4:4X, ~55s recovery} ::: crazy how sluggish i feel in the morning
- https://www.strava.com/activities/1864522563
- {5 x ~340m @ ~5:0X-4:4X, ~55s recovery}

wanted to hit up the track tonight and go for a hard 1km .. but, think i'm going to change that to another grass session. quads feel too tight, right soleus is achy (what else is new), and i just feel a bit dead. I imagine tonight i'll feel way better tho.

grass lyfe.

happy with the session. was thinking of doing more ~340's but i'm basically just waking myself up for this evening.






08:00 PM: workout: hard speed (grass, spikes, kinda dead but fast): {~550m @ 1:29.7/4:23mm, solid} + {2 x ~320m @ 55.8/4:35mm, 52.6/4:28mm} + {~200m @ 31.9/4:18mm} + {2 x ~100m @ 16.2/4:20mm, 15.9/4:11mm} ::: good session, dropped teh hammer
- https://www.strava.com/activities/1865992903
- {~550m @ 1:29.7/4:23mm, solid}
- HAMMER DROPPED.
- ^^ movin!!

i run faster w/ a full moon.

first ~550m was solid, had no idea it was *that* fast. very happy about that.

~450m more @ that pace and i'll have a 4:2X min/mi paced 1km... need to make that happen.

?taken-by=luiginet7

Quote from: vag on September 25, 2018, 05:19:17 am

Humidity destroys me too. 9+km in 45' with a sub-4 km in is not a bad workout anyway, even granted how much you have progressed.

humidity, from the perspective of exercise, is the great satan.

agreed.

fu*k it's brutal.

also, i was talking to this "old guy" (67 y/o, 25:XX 5k) after my last race and we were talking about the humidity. he says he loves it because it makes his joints feel better. LOL. maybe we'll enjoy it 30+ years from now........

great game last night between the steelers and buccs

<a href="http://www.youtube.com/watch?v=U046WMQ9Ie8" target="_blank">http://www.youtube.com/watch?v=U046WMQ9Ie8</a>

they are putting english subtitles on the videos now.. decent series!

<a href="http://www.youtube.com/watch?v=V3XSPRb9pGg" target="_blank">http://www.youtube.com/watch?v=V3XSPRb9pGg</a>

Zane finally made his come back. 6th place in a 10 miler, some serious competition (especially Cheptegei).

46:XX @ Dam to Dam Loop (20k?)

says his last 10k was 27:50 lol. nuts.

?taken-by=zane.robertson59