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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 31, 2018, 08:04:37 pm »
light day + some speed mixed in.
action sequence!
07/31/2018
bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none (maybe knees a little achy at times, mostly earlier on)
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: 41
HR high: ?
log:
08:15 AM: water
09:00 AM: workout: quick session (grass/mush, fasted): ~45 min @ {21 min @ 7:XX with 1:30 kick (max 4:44) @ 5:05 min/mi}
10:00 AM: workout: bw
10:30 AM: food: rxbar, turmeric drink, water
01:30 PM: food: big half italian sub, salt/vinegar chips, beet juice, water
03:00 PM: food: 4 x hersheys kisses, water
05:30 PM: food: whole foods: (small portion) some orange chicken, yellow rice, black beans, water
06:30 PM: food: rxbar, water
08:15 PM: workout: light + strides (grass/mush/mud): 1h:19m @ {3 mi @ 6:50, very easy, awesome} + {6 x ~21s @ low5's/4:51 max} ::: vo2max PR @ 67!
Haven't had it go above 65 in a long time!
09:45 PM: food: some curry chicken salad, 1/2 of an egg sandwich, grapefruit juice, chipotle honey cashews, banana, tons of water (hated this meal tonight)
10:30 PM: food: koia coconut almond protein drink, water
workout: quick session (grass/mush, fasted): ~45 min @ {21 min @ 7:XX with 1:30 kick (max 4:44) @ 5:05 min/mi}
- https://www.strava.com/activities/1740017702
137 lb. after workout
workout: bw
- ok
3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8
workout: light + strides (grass/mush/mud): 1h:19m @ {3 mi @ 6:50, very easy, awesome} + {6 x ~21s @ low5's/4:51 max} ::: vo2max PR @ 67! Haven't had it go above 65 in a long time!
- https://www.strava.com/activities/1741427233
- vo2 max PR: 67 (+2!)
every lap of the 6:50's i'd have to cross a nasty mud patch where pace would drop to 7:30+ lmao. was so nasty. I actually stopped at 3 mi because of that, was going to do 4 mi but just too slippery.
action sequence!
07/31/2018
bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none (maybe knees a little achy at times, mostly earlier on)
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: 41
HR high: ?
log:
08:15 AM: water
09:00 AM: workout: quick session (grass/mush, fasted): ~45 min @ {21 min @ 7:XX with 1:30 kick (max 4:44) @ 5:05 min/mi}
10:00 AM: workout: bw
10:30 AM: food: rxbar, turmeric drink, water
01:30 PM: food: big half italian sub, salt/vinegar chips, beet juice, water
03:00 PM: food: 4 x hersheys kisses, water
05:30 PM: food: whole foods: (small portion) some orange chicken, yellow rice, black beans, water
06:30 PM: food: rxbar, water
08:15 PM: workout: light + strides (grass/mush/mud): 1h:19m @ {3 mi @ 6:50, very easy, awesome} + {6 x ~21s @ low5's/4:51 max} ::: vo2max PR @ 67!
Haven't had it go above 65 in a long time!09:45 PM: food: some curry chicken salad, 1/2 of an egg sandwich, grapefruit juice, chipotle honey cashews, banana, tons of water (hated this meal tonight)
10:30 PM: food: koia coconut almond protein drink, water
workout: quick session (grass/mush, fasted): ~45 min @ {21 min @ 7:XX with 1:30 kick (max 4:44) @ 5:05 min/mi}
- https://www.strava.com/activities/1740017702
137 lb. after workout
workout: bw
- ok
3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8
workout: light + strides (grass/mush/mud): 1h:19m @ {3 mi @ 6:50, very easy, awesome} + {6 x ~21s @ low5's/4:51 max} ::: vo2max PR @ 67!
Haven't had it go above 65 in a long time!- https://www.strava.com/activities/1741427233
- vo2 max PR: 67 (+2!)
every lap of the 6:50's i'd have to cross a nasty mud patch where pace would drop to 7:30+ lmao. was so nasty. I actually stopped at 3 mi because of that, was going to do 4 mi but just too slippery.
