Adarq.org

3 beasts I follow, tmw running the Utica Boilermaker 15k.

?taken-by=coach___hudson

incredible match.

can't believe the russian player missed the entire goal, crazy too because he was the "hero" until that point.

world cup is always awesome, absolutely love it.

oh

my

f'n

god.

2-2.

Incredible match.

CRO up 2-1 going into the 2nd OT. CRO keeper wrecked at the very end, hamstring. Incredible how he's staying in there, he's def hurting. He has a defender kicking the ball for him...

Just so much passion in this game.

Russia's coach yelling at the fans to make more noise.

dunk camp (contest) dunk mix. pretty sick.

<a href="http://www.youtube.com/watch?v=PoV6kKpM4ew" target="_blank">http://www.youtube.com/watch?v=PoV6kKpM4ew</a>

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg142941/#msg142941
- grass mile: 5:04 (-1s)
- grass mile split: 5:00
- grass 1km: 3:03 (probably a )

SPEED. DAY.

also posted an old dunk clip:

?taken-by=andrewdarqui

i remember that night well.. there was almost a fight on the court, amp'd me up, crushed some dunks.

---

07/05/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = two NASTY blisters on both of my big toes, post-run: right knee a little, post-run-post-eggs: knee feeling better, just needed some damn eggs maybe. ;d
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7.5

wakeup = 07:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

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

log:
07:45 AM: food: trail mix bar (ran out of rxbars), water
08:30 AM: workout: light run before WORLD CUP! (FRA!!) (grass/dirt/rocks): ~1 hour ::: felt way better than yesterday, speed/spikes on grass tonight if field isn't flooded
09:30 AM: workout: bw
09:45 AM: water
10:30 AM: food: dunkin donuts: small frozen mocha coffee w/ whipped cream, 4 x egg & cheese wraps, water
12:00 PM: food: some oreo cooking thing, water
02:30 PM: food: oatmeal w/ tons of honey + tons of salt, beet juice, water
04:00 PM: food: stomach hungry: a bunch of peanut butter (had an rxbar nut butter packet from the race), water
07:45 PM: workout: evening speed (grass): GRASS PR's: {mile split, 5:00, fu*k!}, {mile, 5:04} <-- 1.11 mi @ 5:04+4:36 pace // 11 x 4:0X-4:5X efforts
10:00 PM: food: 5 x eggs, oatmeal + honey, water

workout: light run before WORLD CUP! (FRA!!) (grass/dirt/rocks): ~1 hour ::: felt way better than yesterday, speed/spikes on grass tonight if field isn't flooded
- https://www.strava.com/activities/1684528442



workout: bw
3-5sec dead hang neutral grip pullups: BW x 9
full dips: BW x 10


workout: evening speed (grass): GRASS PR's: {mile split, 5:00, fu*k!}, {mile, 5:04} <-- 1.11 mi @ 5:04+4:36 pace // 11 x 4:0X-4:5X efforts
- https://www.strava.com/activities/1685538206
- https://www.endomondo.com/users/26420622/workouts/1153389775
- grass mile: 5:04
- grass mile split: 5:00
- grass 1km: 3:03 (probably a )

happy about my grass PR's. wasn't even trying to mile PR, wanted to hit 1.5-2 mi on grass HARD, but then I saw my watch @ 5:04 after first mile and got greedy af and just kicked hard. should have tried to turn and kept trying to hold it, oh well! lol.

happy about my speed tonight. my sub5 efforts after the mile were pretty solid. was really cranking.

finally confident about my quad again too.. if it helped up during that, it's solid.

also really happy to feel this fast, with all of this mileage/slow trotting i'm putting in. really agrees with me.