Adarq.org

Euro Championships 5000m .. Jakob #1, Henrik #2

crazy

?taken-by=flotrack

?taken-by=dyestat

I really haven't seen anyone.. Zverev seemed like he was a possibility.

Some new guy i'm watching right now (from GREECE!), Tsitsipas, is crazy impressive. This dude gets everything in. If he wins against Anderson, he'll probably be going up against Nadal. I really want to see him face off against Nadal. If he gets that win, we might have a contender.



Zverev:

?hl=en&taken-by=alexzverev123



Tsitsipas:

?hl=en&taken-by=stefanostsitsipas98

damn killing it.

want this badly right now, omg.

So I might be able to open a gym after all

I have another apprenticeship interview on tuesday.  If I get in ill work a ton, pay off my student loans n what not and just save up for equipment.

sick!!!

Today was kb stuff with a 1.2 mile jog.

lightish day with some speed.

cold kinda worsened a little.

quick log, dead.

---

08/10/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = left adductor barely, left patella tendon barely before run / slightly before bed
other = cold regresed slightly, no umcka maybe?
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 = ok
hours sleep: 7.5
wakeup = 06:30 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: 20/27 (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: 41
HR high: ?

log:
06:45 AM: water
07:10 AM: workout: light with strides (grass/dirt/rocks/hills, slightly sick, fasted, HUMID AF): 1h:23m with {w/u, 2.7 mi @ 8:XX-7:XX} + {30min/3 mi hills, slow up/down, 11 x flat strides @ ~30s/~4:5X-5:XX} ::: this park is tough
08:45 AM: workout bw
09:15 AM: food: 3 x banana, koia cinnamon drink, rxbar, lots of water
01:00 PM: food: ham/turkey/cheese sandwich w/ honey mustard (really good), salt/vinegar chips, water
04:00 PM: food: 4 x hersheys chocolates, samboza acai drink, water
06:30 PM: food: rxbar, water
09:00 PM: food: banana, rxbar, oatmeal + honey + pink salt, koia coconut almond drink, water
09:30 PM: icing left knee (patella tendon insertion): 30 minutes
some light quad stretching throughout the day

workout: light with strides (grass/dirt/rocks/hills, slightly sick, fasted, HUMID AF): 1h:23m with {w/u, 2.7 mi @ 8:XX-7:XX} + {30min/3 mi hills, slow up/down, 11 x flat strides @ ~30s/~4:5X-5:XX} ::: this park is tough
- https://www.strava.com/activities/1762506614

this park is tough.. 3 miles on this hill path is brutal. In comparison, I can do like 15-20 miles @ Vista View. If I can get to 15 miles on these hills, i'd be a monster.



^^^ pretty good speed there.. that surface is tough (grass/dirt but very uneven with small dips/rises).



workout: bw
- ok

10sec dead hang ng pullups: BW x 5
full dips: BW x 5



no PM workout. raining too hard + cold = not a good idea.

I LOVE these Rebbl drinks, especially this golden milk one.

?hl=en&taken-by=rebbl

so, some news related to my other posts.. guy turned himself in. i'm just glad that part is over with.

also, turns out he's an assistant basketball coach @ Wake Forrest.

http://www.foxnews.com/us/2018/08/09/wake-forest-assistant-basketball-coach-charged-with-assault-in-deadly-nyc-attack.html

http://www.espn.com/espnw/sports/article/24334116/jamill-jones-wake-forest-demon-deacons-threw-punch-killing-nyc-tourist-police-say

didn't expect to be seeing this story on espn etc.. but now it surely will be. kind of crazy. :/

light day.

cold recovering.

---

08/09/2018

bw = 141 (wow, nice)
bw before bed last night = ?
soreness = none
aches/injuries = left adductor origin before run (wtf), left patella tendon after run
other = cold getting better, i think "umcka" works
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 = ok
hours sleep: 7
wakeup = 06:00 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

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:15 AM: water
06:50 AM: workout: back from 3-day break (got sick sun thru wed) // light (grass/dirt/rocks/hills, slightly sick, fasted, HUMID AF): 1h:42m with {35min/3.3 mi hills, 12 x light effort} // 136 after run lol
09:00 AM: food: rebbl golden milk, 3 x banana, rxbar, lots of water
12:00 PM: food: rxbar, rebbl strawberry drink, water
03:00 PM: food: rxbar, beet juice, 4 chocolates, water
06:00 PM: food: rxbar
09:30 PM: food: thick turkey & cheese sandwich, small bowl of pasta, pickle, koia coconut almond drink, coconut chunks (my dog loves em!), water
10:30 PM: water

back from 3-day break (got sick sun thru wed) // light (grass/dirt/rocks/hills, slightly sick, fasted, HUMID AF): 1h:42m with {35min/3.3 mi hills, 12 x light effort} // 136 after run lol
- https://www.strava.com/activities/1760467882

had a sore throat before sunday's race. got alot worse the next few days. so decided to just do complete rest mon/tues/wed. Still a "little sick" (sinus), but on the upswing. Those back 2 back races probably didn't help much either, immune system was wrecked. Very happy that I got through that second race though, I was really hurting haha.

the w/u + session felt good. i was toast on the cooldown though. just really spent.

going to do lots of hills for the rest of the month.

have lots of races coming up.







left knee lame. left adductor lame.

left adductor = rest injury......... eh. i think i strained it a bit while sleeping, tbh. probably no running had me straightening my legs harder at night or something.

left knee achy at the patella.