Adarq.org

light/recovery.

---

08/02/2018

bw = 139
bw before bed last night = ?
soreness = hamstrings/glutes moderate
aches/injuries = left medial hamstring insertion barely / clicky
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 8

wakeup = 09:00 AM

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

data collected throughout the day when I have my watch on:
HR low: 37
HR high: ?

log:
09:15 AM: water
09:50 AM: workout: light recovery (grass/dirt/rocks, legs sore): 30 min
10:30 AM: workout: bw
10:45 AM: food: rxbar, 2 x banana, koia coconut almond protein drink, water
02:00 PM: food: banana, turmeric drink, lots of water
06:00 PM: food: whole foods: small portion of orange chicken/beef, white and yellow rice, black beans, water
08:12 PM: workout: light recovery (grass/mush, legs sore - glutes mostly): 1h:26m @ 10:XX
09:45 PM: food: beet juice, 2 x banana, rxbar, water
11:00 PM: food: chicken tender cobb salad, some tortilla chips, some salt/vinegar chips, koia protein drink, rxbar, water
12:30 PM: leg drain: 30 minutes



workout: light recovery (grass/dirt/rocks, legs sore): 30 min
- https://www.strava.com/activities/1744846256



workout: bw
- good

3-5sec dead hang neutral grip pullups: BW x 8
full dips: BW x 9



workout: light recovery (grass/mush, legs sore - glutes mostly): 1h:26m @ 10:XX
- https://www.strava.com/activities/1746073239

"but that's not true" -> deep af.

no coaches, runs alone. dude is a beast.

<a href="http://www.youtube.com/watch?v=6GYaOhue4B8" target="_blank">http://www.youtube.com/watch?v=6GYaOhue4B8</a>

nice little interview with Houlihna

“Running is without doubt something that I love, and I sometimes think people underestimate the power of love. I don’t love running because I am good at it, I’m good at running because I love it. It is something that brings me joy because I am passionate about it.”

https://www.iaaf.org/news/series/shelby-houlihan-loves-running

odskpodkgd

light + a little bit of hard speed.

---

08/01/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = none, top of right foot at times maybe (tied shoe too tight i think)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 7

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: ...

data collected throughout the day when I have my watch on:
HR low: 39
HR high: ?

log:
08:15 AM: water
08:50 AM: workout: quick session (grass/mush/mud, fasted, dead/toast, HOT AF): 45 min @ {light 4 mi progression from 10:18 to 6:07, with final kick @ 4:42 min/mi} ::: 9:11 min/mi - fitting -> dead.
10:00 AM: food: curry chicken salad, jalapeno chips, lots of water
02:00 PM: food: beet juice, rxbar, 4 hersheys, lots of water
05:00 PM: food: banana, strawberry rebbl drink, 4 hersheys, lots of water
07:00 PM: food: rxbar, water
08:30 PM: workout: light + speed (grass/mud/mush): 1h:6m @ {9:XX trot} + {hammer drop 🔨 @ 1:15s/0.28 mi/4:30 min/mi + peak 4:28} + {6 min lunges} :: great session! // thurs/fri = light - 5k races sat/sun
09:45 PM: food: 2 x pickle, 1/2 egg sandwich, 2 x banana, orange juice, lots of water
11:00 PM: food: chocolate mousse, water



workout: quick session (grass/mush/mud, fasted, dead/toast, HOT AF): 45 min @ {light 4 mi progression from 10:18 to 6:07, with final kick @ 4:42 min/mi} ::: 9:11 min/mi - fitting -> dead.
- https://www.strava.com/activities/1742382445






workout: light + speed (grass/mud/mush): 1h:6m @ {9:XX trot} + {hammer drop 🔨 @ 1:15s/0.28 mi/4:30 min/mi + peak 4:28} + {6 min lunges} :: great session! // thurs/fri = light - 5k races sat/sun
- https://www.strava.com/activities/1743851149
- lunges: 6 min
- (need to list these here also, hard to read in the titles)

happy about the 1:15s effort, feel pretty dead at the moment, but cranking out that speed on this surface is good. ran out of dry-ish grass, so just one big long weird skrrt.

lunges were very strong.. adapting.



i love the way that 1:15s effort felt in my hamstrings/glutes/quads. rarely feel that, love it when i do. need to do those more often.



thurs/fri = light. no speed/strides, nothing. need to recover for sat/sun. going to be tough sat, probably not as tough sun, but still tough because of sat.. hehe.

?taken-by=notafraid2fail

Quote from: adarqui on July 31, 2018, 07:09:13 pm

8 year old doing 200m... looks like an adult. flying. incredible. hah.

?taken-by=flotrack

that's insane.

it really is. absolutely incredible.

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg143539/#msg143539
- vo2 max PR: 67 (+2!)