Adarq.org

nico after hooping with d-wade .. d-wade commented. lul.

?taken-by=nicodunks



also a nice dunk on an outside rim .. dunkers these days with their non-stop indoor lafitness footage etc.. smh. love these clips.

?taken-by=nicodunks

?taken-by=nicodunks

?taken-by=nicodunks

light + speed day.

---

09/06/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = achy
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~7
wakeup = 05:45 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (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:
05:50 AM: food: orange juice, rxbar, water
06:25 AM: workout: light + speed (road/sidewalk, humid AF, felt good until overheated): 1h:51m @ {stride w/u} + {1050m @ 3:13 / 5:01 min/mi pace, 3:06 km inside, same as a few nights ago but it felt way worse (humidity)} + {320m @ 57s / 4:45 min/mi}
08:30 AM: food: 3 x grapefruit, water
09:15 AM: food: turkey & cheese sandwich, bolthouse breakfast smoothie, rxbar, salt/vinegar chips, tons of water
09:30 AM: ice: left knee
11:30 AM: food: dunkin donuts: small frozen hazelnut coffee + whipped cream
03:00 PM: food: rxbar, banana, lemon/turmeric rebbl drink, water
05:30 PM: food: protein bar, water
06:30 PM: water
07:45 PM: workout: very light + hard speed (sidewalk/road, felt good): 1h:19m @ {800m, 2:21 / 4:42 min/mi, felt great}
09:15 PM: food: bolthouse strawberry protein drink, water
09:45 PM: ear-wax removal drops, fucking nightmare
10:30 PM: food: brie/turkey sandwich, salt/vinegar chips, some probiotic berry thing, chocolate protein drink, water
11:30 PM: contrast shower: 30 minutes trying to "loosen up my ear"
12:00 AM: orange juice

06:25 AM: workout: light + speed (road/sidewalk, humid AF, felt good until overheated): 1h:51m @ {stride w/u} + {1050m @ 3:13 / 5:01 min/mi pace, 3:06 km inside, same as a few nights ago but it felt way worse (humidity)} + {320m @ 57s / 4:45 min/mi}
- https://www.strava.com/activities/1823117967/overview
- 1050m @ 3:13 / 1km-split @ 3:06










07:45 PM: workout: very light + hard speed (sidewalk/road, felt good): 1h:19m @ {800m, 2:21 / 4:42 min/mi, felt great}
- https://www.strava.com/activities/1824433586
- 800m @ 2:21.9 / 2:22 lol .. pitch dark, felt good, decent fast .. 800m PR is 2:17 on a track.

shredded.

?taken-by=bowermantc

?taken-by=hughesteeple

Berlin = 2018-09-16


workout: 2018-08-28

?taken-by=run_ix

Track session with @kipchogeeliud this morning. 20 days before @berlinmarathon. 15x1000m, recovery between 1'45/2min.
•
2'46/2'48/2'47/2'48/2'47
2'48/2'47/2'47/2'48/2'47
2'47/2'48/2'47/2'42/2'37

workout: 2018-09-05

?taken-by=run_ix

workout 13 days from Berlin.

l'entraînement hier matin avec @kipchogeeliud (🇰🇪). Treize jours avant le @berlinmarathon. Altitude: 2200m. La forme monte. Record du monde en perspective ?
•
Séance : 8 x 1600m (r: 1'30) + 10 x 400m (r: 45").
•
4'32/4'33/4'32/4'34 (m: 2'49/km)
4'35/4'32/4'33/4'33 (m: 2'50/km)
62"/63"/63"/62"/62"
62"/61"/62"/61"/60"

^^ those mile times.. <3

highlights.. man thiem was hitting insane shots, really made nadal dig deep af.

NADAL.

<a href="http://www.youtube.com/watch?v=2HI_LgY4edw" target="_blank">http://www.youtube.com/watch?v=2HI_LgY4edw</a>

dsskdgoksdgods

True about sprints too, the (physics ) model i used to come to a different conclusion was this : He said all out sprints so what i had in mind was full recovery, so i gave 3 minutes for each repetition, for a total of 30 minutes of ME HIIT. I would expect that to be more around 500kcals plus the after-burn effect and the extra muscle growth simulation. So, although we are still in very small numbers to change one's physique in 1 month, i would expect the specific HIIT option to be more effective.

10 x 80m with 3' recovery wouldn't really be HIIT IMHO.. that seems like it's just a sprint session. I doubt that would come anywhere close to burning as much kcal as 30 minutes of non stop running.

80m on, 30-45s off, for 30 minutes total would be more HIIT-ish to me. I can see that burning as much or more than continuous running for 30 minutes.

my 2cents.

pc!

rest day.

---

09/05/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = lateral hamstring tendons slightly, right soleus slightly
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = achy
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~7
wakeup = 06:45 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (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:
06:55 AM: food: grapefruit juice, rxbar, water
08:45 AM: workout: bw
09:10 AM: food: koia coconut almond protein drink, water
10:45 AM: food: manhatten bagel: sausage egg & cheese on a pumpernickel bagel, small hash brown, double chocolate chip muffin, water
01:30 PM: food: beet juice, protein bar, water
04:00 PM: food: rebbl golden milk, banana, a few chocolates, water
06:30 PM: food: grilled chicken, bbq chips, rxbar, water
09:00 PM: food: bolthouse breakfast smoothie
09:30 PM: leg drain: 40 minutes


08:45 AM: workout: bw
- good

5sec dead hang neutral grip pullups: BW x 5
full dips: BW x 5
calf raises: BW x 10
standing single leg lateral abductions: x 10
standing single leg straight raises: x 10
walking lunges: BW x 5 each leg
pushups: BW x 10