easy day.
too much digging in to my right calf, bugging in some other spots, but less in the initial spots that caused me to start massaging it. im going to fix this shit.
edit: after 3 PM deep af massage, feels really good. ehhh.edit: that massage helped make my calf feel incredible during my evening run.
08/23/2018bw = 137
bw before bed last night = ?
soreness = none
aches/injuries = right calf achy/weird in some spots, right calf bruised up from deep tissue
aches upon getting out of bed: not much, tingle in right gastroc
other = cold almost gone (DISAPPEAR ALREADY FU*K)calves painful to touch/massage = left fine, right very painful
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose,
less clickymorning calf flexibility = left loose / right tight,
right more thickmorning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = tired
hours sleep: 7.5
wakeup = 07:30 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: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
PR tracking:- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:07:45 AM: water
08:30 AM: workout: very light progression (grass/dirt/rocks, fasted): 1h @ {10:45 down to 8:12}
09:40 AM: workout: bw
10:15 AM: food: portobello mushroom burger, medium sized spinach/carrot/mushroom/pepper salad w/ spanish olive oil/dressing, salt/vinegar chips, water
10:45 AM: food: koia coconut almond protein drink, water
11:00 AM: light stretch: calves
11:30 AM: self deep tissue: digging in to right calf hard, annoyed
01:00 PM: food: orange juice, rxbar, water
03:00 PM: food: koia vanilla bean protein drink, 2 x small hersheys chocolates, water
06:30 PM: food: rxbar, water
07:45 PM: workout: light / beautiful session (grass, FELT GREAT): 1h:41m @ {9 miles from 9:09 to 8:34} ::: avg HR (131) & cadence (163) = crazy low
10:00 PM: food: banana, sauteed broccoli/cauliflower/carrots with salt/pepper and a small amount of butter, 1/2 of a salt/pepper chicken, beet juice, water
11:00 PM: food: koia cinnamon horchata protein drink, banana, water
12:00 AM: stretch: very light
inhaled a piece of chicken during my dinner meal. dammit. can feel it in there. lame.
08:30 AM: workout: very light progression (grass/dirt/rocks, fasted): 1h @ {10:45 down to 8:12}-
https://www.strava.com/activities/1792053961
09:40 AM: workout: bw- strong, cut reps a few short
3-5sec paused neutral grip pullups: BW x 8
full dips: BW x 8
07:45 PM: workout: light / beautiful session (grass, FELT GREAT): 1h:41m @ {9 miles from 9:09 to 8:34} ::: avg HR (131) & cadence (163) = crazy low-
https://www.strava.com/activities/1793449168- avg hr: 131
- avg cadence: 163
- that's nuts.. felt amazing
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