light-ish + speed-ish day.
07/25/2018bw = 141
bw before bed last night = ?
soreness = hamstrings/adductors barely
aches/injuries = legs a little achy, calves achy
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose,
less clickymorning calf flexibility = loose,
not thickmorning 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: ...
data collected throughout the day when I have my watch on:
HR low: 32
HR high: ?
log:08:30 AM: water
09:20 AM: workout: light-to-mod progression (grass/mud/flooding/mush, fasted, CRAZY HOT): 45 min @ {10:45 peak to 4:49 peak} - {mile 3 = 5:53} + {1.5min lunges} ::: felt like running on beach sand in some spots, so mushy
10:10 AM: workout: bw
10:30 AM: food: new orleans chicken salad wrap, turmeric drink, rxbar, lots of water
02:30 PM: food: a few chocolates, rxbar, banana, lots of water
05:00 PM: water
08:00 PM: rxbar, water
08:30 PM: workout: light (grass/mud/mush): 1 hour @ {light progression, from 9:59 to 6:50} + {35s kick @ 4:40, 4:33 peak} + {1min lunges} :: solid session. happy with the kick on the mud. the mush is tough.
10:00 PM: food: 1/2 of an egg sandwich, curry chicken salad (love this), some jalapeno potato chips, beet juice, tons of water
11:00 PM: food: koia coconut almond protein drink (so good), water
12:45 AM: food: up late (work stuff): needed an rxbar, water
workout: light-to-mod progression (grass/mud/flooding/mush, fasted, CRAZY HOT): 45 min @ {10:45 peak to 4:49 peak} - {mile 3 = 5:53} + {1.5min lunges} ::: felt like running on beach sand in some spots, so mushy-
https://www.strava.com/activities/1726916949
^^ rough but got a sub6 fasted in the crazy heat.
workout: light (grass/mud/mush): 1 hour @ {light progression, from 9:59 to 6:50} + {35s kick @ 4:40, 4:33 peak} + {1min lunges} :: solid session. happy with the kick on the mud. the mush is tough-
https://www.strava.com/activities/1728156058
^^ 138 after workout