Adarq.org

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141945/#msg141945

Weston Memorial Day Classic 5k: 6 OA, 3rd AGE ::: 2 mile (11:12 -3s) / 3k (10:22) -> 17:52 watch/18:02 official ::: Wanted sub11 2 mile, safe mode (hurting) too early. 3:08 1km (5:03min/mi) / 5:16 1st mile.
- https://www.strava.com/activities/1601349043
- https://www.endomondo.com/users/26420622/workouts/1129340385
- http://www.splitsecondtiming.com/results/2018/memovrall2018.php
- http://www.splitsecondtiming.com/results/2018/mem2018.php
- http://www.splitsecondtiming.com/results/2018/finalmile2018.php
- 2 mile PR: 11:12 (-3s)
- 3k PR: 10:22

race day!

feel great!

baby birds outside:

?taken-by=andrewdarqui

---

05/28/2018

bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = good
hours sleep: ~5

wakeup = 05:15 AM (stayed up too late watching CLE/BOS game 7)

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:
05:30 AM: food: oatmeal + tons of pink salt + honey, water
06:30 AM: warmup (sipping water/waiting for bathroom) + race:
Weston Memorial Day Classic 5k: 6 OA, 3rd AGE ::: 2 mile (11:12 -3s) / 3k (10:22) -> 17:52 watch/18:02 official ::: Wanted sub11 2 mile, safe mode (hurting) too early. 3:08 1km (5:03min/mi) / 5:16 1st mile.
- good warmup tho
07:45 AM: food: rxbar, water
09:40 AM: workout: 3 hours: light long run with a hard hill "sprint" (60-75s) every lap
GU 2 hours in, water 1.5 hours in + 2, 2:30, 2:45 etc
01:00 PM: food: coldstone: oreo milkshake with whipped cream, sprite
05:00 PM: food: 5 x eggs, 2 x toasted sourdough + irish butter, a few more pieces of sourdough, water
09:00 PM: food: beet juice, 2 peanut butter cups, banana, water

Weston Memorial Day Classic 5k: 6 OA, 3rd AGE ::: 2 mile (11:12 -3s) / 3k (10:22) -> 17:52 watch/18:02 official ::: Wanted sub11 2 mile, safe mode (hurting) too early. 3:08 1km (5:03min/mi) / 5:16 1st mile.
- https://www.strava.com/activities/1601349043
- https://www.endomondo.com/users/26420622/workouts/1129340385
- http://www.splitsecondtiming.com/results/2018/memovrall2018.php
- http://www.splitsecondtiming.com/results/2018/mem2018.php
- http://www.splitsecondtiming.com/results/2018/finalmile2018.php
- 2 mile PR: 11:12 (-3s)
- 3k PR: 10:22

?taken-by=andrewdarqui










workout: 3 hours: (17 mi) light long run with a hard hill "sprint" (60-75s) every lap
- https://www.strava.com/activities/1601927995

hamstrings were really dead towards the end.. I mean that's probably a good thing. hill "sprints" with fatigue (such a long duration), really wore them out. Need to be careful with it but, worked them good.



some raw photos I found, today's race & Mother's Day 5k!


















kewl!

 

well... Nacho Hernando didn't disappoint. His first race in the "local SFL" running scene, drops a 14:59 @ the Weston Memorial Day Classic 5k.

I thought he was going to open with a 4:50-4:55 mile, so I went out hard with him.. but realized quickly he was going out way faster than that, and had to hang back after like 0.1x mi. He went out at 4:35 for the first mile.......

https://www.strava.com/activities/1602130497

4:35, 4:51, 4:56

he barely dipped into the 5's..

http://www.splitsecondtiming.com/results/2018/memovrall2018.php

https://www.iaaf.org/athletes/united-states/nacho-hernando-angulo-367923

it went downhill fast after the rookie taunted the king.

yup, it really did.

brick city after that, and LEBRON turned it up.

when will people learn? RESPECT THE KING.

boston in panic now. rookies cant handle the pressure

yup. 100%

LEBRON making the rookie pay.