Adarq.org

05/25/2018

Prefontaine Classic coming on @ 10:30 ET on NBC Sports!

Rozier brings it back to 10.

even tho CLE is up 13, they aren't ending this 3rd qtr well.

looks like sh*t bball.

Quote from: adarqui on May 25, 2018, 03:20:46 pm

Quote from: Final Phenom on May 25, 2018, 12:37:17 am

https://worldspeedsummit.com/sessions

looks good.

Quote

I don't think anyone on the board is doing speed training at the moment

lol?

Well I know you ran that 200 the other day but no ones really training for it other than that.. oh an i guess scooby is but its kind of a new development so i forgot

right but one person training speed isn't "no one" :f

plus (edit: seifullaah, thanks LBSS - smh @ myself)/Mutumbo/acole/you/undoubtable etc train sprints.

and as far as my 200m goes, it's part of my goals for 2018. My 200m goal is <= 25.99. Building speed & distance isn't that easy, but that's what i'm trying to do, improve the entire spectrum. Three hours of hills may not look like speed training, but it is.



pc!

beautiful LEBLOCK

speed day!

slept in today .. 11 hours. amazing what "adequate" sleep does to my calves. Note to self: don't get less than 8 hours. Need to slowly fix that again. NBA playoffs have wrecked it a bit.

---

05/25/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly, hamstrings barely
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 <-- amazing what more sleep does to my calves
morning adductor flexibility = loose
feel = ok
hours sleep: 11

wakeup = 10:00 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: 40?
HR high: 180's?

log:
11:00 AM: food: whole foods: rice/chicken, orange chicken, beet juice, double chocolate chip muffin, water
03:00 PM: food: rxbar, banana, carrot juice, water
06:00 PM: first sub3 1km of 2018! 2:53. ::: 2018-sub5+sub3=3+1 ::: {1km split, 2.53}, {200m,33,mod}, {2mi,6.30+5.55}
07:30 PM: food: rxbar, water
08:30 PM: food: char hut: 1/2 lb cheese burger (medium), sweet potato fries with drizzle, water
12:00 AM: food: 3 x banana, water

so much damn sleep! felt great this morning.

workout: first sub3 1km of 2018! 2:53. ::: 2018-sub5+sub3=3+1 ::: {1km split, 2.53}, {200m,33,mod}, {2mi,6.30+5.55}
- https://www.strava.com/activities/1595884882
- 1km split: 2:53 (-3s) (4:39 min/mi pace!)
- 1km split happened inside of a ~1150m effort @ 03:19 (4:42 min/mi pace)
- also said my 800m was 2:19 (2nd best)







CLOSING IN ON 13 MPH FOR A km (and mile)!

but this one cracks me up, bravo.

<a href="http://www.youtube.com/watch?v=opkk9LwSRFA" target="_blank">http://www.youtube.com/watch?v=opkk9LwSRFA</a>