Adarq.org

zane is back.

tons of great shots/footage on his ig.

?taken-by=zane_robertson59

?taken-by=zane_robertson59

?taken-by=zane_robertson59

^^ check the splits with only 200m jog recovery.. insanity.

Splits as Requested for 1kms🍌 200m jog recovery
2.48, 2.48, 2.47, 2.47, 2.47, 2.46, 2.47, 2.48, 2.47, 2.47, 2.46, 2.44 last one with progression and a smile! not a sprint ✊ altitude 2020m tambach

?taken-by=flotrack

light/mod day. was going to be light/light, but somehow i felt great in the evening.

---

08/20/2018

bw = 138
bw before bed last night = ?
soreness = hamstrings barely
aches/injuries = some stretching related aches (ham tendons/etc)
other = cold almost gone
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8
wakeup = 08:30 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:
08:45 AM: vit-c packets + water
09:00 AM: workout: quick / light (grass/dirt/rocks, fasted): 27 min ::: woke up late
09:30 AM: workout: bw
09:45 AM: water
10:30 AM: food: dunkin donuts: frozen caramel coffee w/ whipped cream, 4 x egg & cheese wraps, water
12:00 PM: very deep self massage on my right soleus - bruised the fuck out of it, rug burned my calf. eek
01:00 PM: food: trail mix bar, water
04:00 PM: food: 2 x hersheys chocolates, water
05:00 PM: soleus stretching
06:00 PM: food: koia cinnamon almond protein drink, water
07:55 PM: workout: light but long-ish so mod-ish (grass, felt great, right soleus slightly): 1h:24m @ {6 @ ~6:4X-6:5X, mile 6 = 6:12} ::: can't wait til it gets "cold" 8|
10:00 PM: food: asian noodles, big piece of chicken, banana, tons of water
11:00 PM: stretch: soleus during dishes, and some hams/upper after
12:00 AM: food: koia coconut almond protein drink, water



09:00 AM: workout: quick / light (grass/dirt/rocks, fasted): 27 min ::: woke up late
- https://www.strava.com/activities/1785131423





09:30 AM: workout: bw
- strong but kept the reps low

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



07:55 PM: workout: light but long-ish so mod-ish (grass, felt great, right soleus slightly): 1h:24m @ {6 @ ~6:4X-6:5X, mile 6 = 6:12} ::: can't wait til it gets "cold" 8|
- https://www.strava.com/activities/1786423649

seemed slightly cooler than usual tonight, which made me feel really good. this morning was like 100F heat index, felt like i was a lobster.

should have pushed mile 6 more. i decided too late into it to "push it", still got to 5:3X by the end but should have just made the whole split faster. would have made this session perfect.

right soleus a bit whacky, was bothering me today so i deep tissue massaged the fu*k out of it.. caused some bruising etc, but made it feel good. ehh.

really nice session tho.

I don't know if anyone else likes perusing NBA GOAT lists in the off-season, but this one was finished in April this year and is definitely one of the most comprehensive and detailed I've read.

That looks like an awesome article/list/concept/research etc. Great find.

I'll dig into the specifics of a few players, especially LEBRON & MJ

Also curious about Ray Allen.

fuck. calf bothering me like normal today, dug in HARD. literal "rug burned" it with my thumb. think i dug in too deep as well. hopefully didn't cause any new issues heh.

going to find a deep tissue person next week. need them to go to work on my calves/soleus.

yesterday. logging from memory

was too hard to log properly, given the distance i had to travel to/fro.

oh ya this was my first race at 36 y/o lool.

---

08/17/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = none
other = cold improving
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8
wakeup = 08:30 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: 38
HR high: ?

log:
08:35 AM: lots of water
09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!
09:35 AM: food: grapefruit juice, water
10:00 AM: food: orange juice, banana, rxbar, koia coconut almond drink, water
12:00 PM: food: 1/2 croissant turkey & cheese sandwich (OMFG), rebbl golden milk drink, water
04:00 PM: food: 1/2 croissant turkey & cheese sandwich (OMFG), rebbl strawberry drink, water
05:30 PM: food: rxbar, water
06:30 PM: cold water (scorching hot outside)
07:00 PM: race: Beach 2 Beach 5k: 3rd OA @ 18.01 ::: comfortable 5:27 first mile, clogged nose - rough - still wouldnt have gotten 1OA tho, kid was fast
07:30 PM: tons of water, dead
08:30 PM: food: rxbar
09:30 PM: food: coldstone: chocolate ice cream w/ brownies in a waffle bowl AND an oreo milkshake w/ whipped cream, omg needed that
11:00 PM: water
11:15 PM: light stretch: full body, short holds (1-2s), lots of hamstring, some quad, upper, barely any calf .. felt this the next day :/



09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!
- https://www.strava.com/activities/1778312494



07:00 PM: race: Beach 2 Beach 5k: 3rd OA @ 18.01 ::: comfortable 5:27 first mile, clogged nose - rough - still wouldnt have gotten 1OA tho, kid was fast
- https://www.strava.com/activities/1779333791
- https://runsignup.com/race/results/?raceId=62339#resultSetId-126766
- 3rd OA @ 18:01
- 21st top3 this year, out of 28 races
- first race @ 36 y/o