Adarq.org

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light day. completely toast from yesterday.

cold improving!!

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08/14/2018

bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none
other = cold improving
calves painful to touch/massage = much less 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 = 08:00 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: 20/27 (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: 30
HR high: ?

log:
08:00 AM: lots of water
08:40 AM: workout: dead session (grass/dirt/rocks/hills, cold recovering, FASTED, legs/body toast): 1h:10m with {6 x hills} ::: really wrecked today - yesterday was tough.
10:00 AM: food: grapefruit juice, almond milk protein drink (decent), rxbar, 2 x banana, lots of water
02:30 PM: food: anthony's: big roast beef sandwich, water
04:00 PM: self deep tissue massage on right calf (dug in crazy hard, actually helped, released something - at least temporarily)
05:00 PM: food: rebbl mango/turmeric (ok, but nowhere near as good as golden milk), water
07:00 PM: food: rxbar, water
08:40 PM: workout: light (grass, legs dead): 54m @ w/u + {5 mi @ 6:50 down to 6:24} + {light kick, 22s @ 5:17 pace} + c/d
10:00 PM: food: sautee'd broccoli/cauliflower/carrots with salt/black pepper/irish butter (came out GREAT), koia coconut almond drink, pineapple juice, 2 x rxbar, water
11:15 PM: food: umcka cold medication



08:40 AM: workout: dead session (grass/dirt/rocks/hills, cold recovering, FASTED, legs/body toast): 1h:10m with {6 x hills} ::: really wrecked today - yesterday was tough.
- https://www.strava.com/activities/1771491271





08:40 PM: workout: light (grass, legs dead): 54m @ w/u + {5 mi @ 6:50 down to 6:24} + {light kick, 22s @ 5:17 pace} + c/d
- https://www.strava.com/activities/1772825577





wed/thur = very light .. probably super slow 30 min sessions morning/evening.

need to recover for friday (evening 5k race) so i can battle it out.

light + speed day.

green mucous. fuck. getting better though, generally.

---

08/13/2018

bw = 143 (lots of "retention")
bw before bed last night = ?
soreness = none
aches/injuries = none (nice!)
other = cold worse early on, better later on
calves painful to touch/massage = much less 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: 7 (brutal sleep .. planned on getting up at 5:30 AM..)
wakeup = 07:00 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: 20/27 (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: 39
HR high: ?

log:
07:10 AM: lots of water
07:50 AM: workout: now I know my 3hills-park hill-path-1 mile time: 7:45 (damn hah) :: moderate (grass/dirt/hills/rocks, still sick, FASTED): 1h @ {w/u, 7:47, 6:52} + {hard hill path mile, 7:45} + {ez hill mile w/ 4 30s strides} + {c/d, 9:50 to 7:57}
09:00 AM: workout: bw
09:30 AM: food: 3 x banana, orange juice, rxbar, umcka cold medication, lots of water
12:00 PM: food: 4 x hersheys, water
02:30 PM: food: rebbl golden milk (omg, i sip it so slow), rxbar, lots of water
06:30 PM: food: rxbar, water
08:10 PM: workout: light + short-relaxed-speed (grass, sick): 1h @ {17 x 20-40s efforts / 1:5X light recovery, 4:28 peak} ::: felt great, lots of power
09:30 PM: food: umcka cold medication, big bowl of chicken soup, french bread, water
10:30 PM: food: koia coconut almond protein drink, water



07:50 AM: workout: now I know my 3hills-park hill-path-1 mile time: 7:45 (damn hah) :: moderate (grass/dirt/hills/rocks, still sick, FASTED): 1h @ {w/u, 7:47, 6:52} + {hard hill path mile, 7:45} + {ez hill mile w/ 4 30s strides} + {c/d, 9:50 to 7:57}
- https://www.strava.com/activities/1769294885

that hill path mile was pretty rough. I mean I felt ok during/after, but hard to get some speed. I'd like to really improve my speed on the "flat" during this effort. I could make up alot of time there if I could somehow get the paces down to low 5's on that flat part of the path, for each lap.





09:00 AM: workout: bw
- surprisingly not weak

3-5sec paused dead hang ng pulllups: BW x 8
full dips: BW x 8




08:10 PM: workout: light + short-relaxed-speed (grass, sick): 1h @ {17 x 20-40s efforts / 1:5X light recovery, 4:28 peak} ::: felt great, lots of power
- https://www.strava.com/activities/1770468209







that hill workout i did earlier.. made me feel *really* good. heh.

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yup. 1500m & 5000m euro champ @ 17 .. that's incredible.

I loved Henrik's response here:

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<a href="http://www.youtube.com/watch?v=GbzHyUS9z5U" target="_blank">http://www.youtube.com/watch?v=GbzHyUS9z5U</a>

speed/form goals.

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