Adarq.org

what's the app?

well when i said app, meant more like backend software hah. no actual "app". we do have some frontend website stuff, but the stuff I built is this backend application which does all kinds of stuff regarding email/sms marketing and how it's handled from the customer perspective & campaign/marketer perspective etc.

- run 8.08 km in 40:56

- stretch

awesome, best-feeling run since i've been back in islamabad. helped that it was at night rather than early morning and a little cooler than it's been.

nice!!

also this gets me over 50 km for the week, which i did not intend. them two-a-days.

doubles make it ez. hah.

Quote from: adarqui on June 28, 2018, 11:17:05 pm

Senegal bumped due to fair play points... some of those cards were complete bullshit too.

pretty pathetic imho. bleh.

Yea man, not the way you want to go out but to be fair there were no other categories left to judge by. You really want to take matters into your own hands and get the result (tie wouldve done it).

I really wanted African representation in the next round but it wasnt meant to be. Nigera especially i thought had the talent to make a run. The thing is they were also very young and inexperience hurts in key moments. The traditional powerhouse European and South American teams just have that extra edge in key games. They know when to foul, waste time, slow the game down, kill the game, etc. It sort of reminds of how good experienced boxers (ie floyd) clinch at the right times, preserve energy, and just generally keep the bigger picture in mind.

great points at the end!

i personally hate the flopping/time wasting, i think most people do, but you definitely can see the "skill" in some of it when used to slow the game down/run the clock out. hah.

light day!

---

06/28/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, after run: left big toe slightly, a few bite marks on my shin!
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked less today
morning calf flexibility = loose, less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 9

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: 41
HR high: ?

log:
07:45 AM: food: rxbar, water
09:00 AM: workout: light heat run (grass, sweatshirt): 1.5 hours ::: left big toe feels weird, also got bit by something hah.
10:40 AM: beet juice, 2 x banana, rxbar, tons of water
11:45 AM: food: ramen lab: ground chicken ramen bowl + very spicy, tons of water
03:00 PM: food: work life: tons of chocolates mixed into my coffee + 4 creams, rxbar, banana, water
07:00 PM: food: trail mix bar, water
08:30 PM: workout: very light / chillin (grass): 1h:12m @ keeping it under 130 BPM :: felt great, very explosive/bouncy even though I was relaxing
10:00 PM: food: strawberry mousse (600 kcal damn!, good af tho), beet juice, tart cherry apple cider vinegar shot, tons of water



workout: light heat run (grass, sweatshirt): 1.5 hours ::: left big toe feels weird, also got bit by something hah.
- https://www.strava.com/activities/1667730523





workout: very light / chillin (grass): 1h:12m @ keeping it under 130 BPM :: felt great, very explosive/bouncy even though I was relaxing
- https://www.strava.com/activities/1668842076

something bit my shin today, two little stingy holes in there. probably a spider. lool.

Jake surprises his boi Cheggy with some new shoes. cool vid.

?taken-by=jake_robertson_htbz

?taken-by=flotrack

woke up two minutes before alarm 

jelly.  

light day!

---

06/27/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = left knee barely, after run: left ankle/achilles barely, left quad (recent issue + lateral quad) barely, right adductor barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = clicked less today
morning calf flexibility = less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7

wakeup = 05:30 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: 37
HR high: ?

log:
05:45 AM: food: rxbar, water
06:45 AM: workout: light (grass/dirt/hills, sweatshirt): 1h:50m with 4 miles of hills mixed in - best I felt on these hills, sprinted a few at the end
08:45 AM: food: 3 x grapefruit, banana, rxbar, water
10:00 AM: food: dunkin donuts: 2 x egg and cheese wrap, small frozen coffee with whipped cream, water
02:00 PM: food: rxbar, a few chocolates, banana, mixed nuts, beet juice, water
05:00 PM: food: rxbar, banana, water
09:00 PM: food: 5 x eggs, chocolate pudding desert, blueberry apple cider vinegar shot, beet juice, 2 x banana, water
09:15 PM: leg drain while reading: 30 minutes

workout: light (grass/dirt/hills, sweatshirt): 1h:50m with 4 miles of hills mixed in - best I felt on these hills, sprinted a few at the end
- https://www.strava.com/activities/1665455612

dominated those hills, kinda nuts. felt SO ez.

left quad a little tight, felt it on the 2nd to last hill, went up harder and just felt it a little. feels fine but just "feel it", so will keep my eye on it.

it's slow running until saturday so.. no prob (i think).





wanted to get in a PM session, 1+ hours, but stormed badly. said F it.