Adarq.org

hard speed day! wanted to strategically hit a 4:5X mile inside of my 1+ mile, but failed by 2s! hit 5:01 (on grass, on grass!).

oh man... Hit 5:01 on 05/02/2018.

got me thinking.. 4:25 on 04/25/2019 (next duval street mile) trollface.

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05/02/2018

bw = 144
bw before bed last night = ?
soreness = calves barely
aches/injuries = right ankle slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 7

wakeup = 06:30 AM

data collected throughout the day when I have my watch on:
HR low: 45?
HR high: 179 (end of 2 mile progression during workout)

log:
06:45 AM: food: oatmeal + tons of pink salt + tons of honey, water
07:30 AM: workout: 5:01 mile on 05/02 morning hard speed (grass): paced mile + hard kick @ {5:07.8 + 48.5/4:35mm, ~1900m, 5:01 best split} // 4:3X-hang on @ {1:32.9, 4:41mm, 0.33mi/531m} // 2-mile progression @ {7:13, 6:19, 8:XX down to 4:55}
09:00 AM: food: rxbar, beet juice, 2 x banana, water
09:15 AM: workout: bw
12:00 PM: food: rxbar, banana, water
01:30 PM: food: peanut butter trailmix bar, water
03:00 PM: food: kapow: amazing cheeseburger, fries, water w/ lemon
05:30 PM: food: peanut butter trailmix bar, water
08:30 PM: food: big spinach salad with apple cider vinegar + olive oil + croutons + asiago cheese, grilled chicken, water
09:30 PM: light stretch
10:00 PM: food: rxbar, water



workout: 5:01 mile on 05/02 morning hard speed (grass): paced mile + hard kick @ {5:07.8 + 48.5/4:35mm, ~1900m, 5:01 best split} // 4:3X-hang on @ {1:32.9, 4:41mm, 0.33mi/531m} // 2-mile progression @ {7:13, 6:19, 8:XX down to 4:55}
- https://www.strava.com/activities/1544995236
- 5:01 mi

wanted to get 4:5X split inside of my paced mile + kick, but got 5:01 .. ran out of room w/ the speed I was going at the end (4:05 pace). Should have made at least one turn and kept it going for a bit longer, would have got it done. all good tho.

pretty happy about the ~1900m @ low 5's pace!

I basically tried to pace a 5:10 mile (which ended up being 5:07), then wanted to just try and kick HARD AS FU*K. success I guess.









nice. faster km negative split style.

paced myself incredibly well on that paced-mile.. happy about it.



workout: bw

S1: 3-5sec dead hang full chinups: BW x 8
S1: full bar dips: BW x 8

- run 3.55 km in 17:42
rain is fine, once again i draw the line at "rapidly approaching lightning." damn it.

- stretch

sucks. seems like you get lots of lightning over there? we get rain here but less lightning/thunder.

also, i was just thinking back about how much I hated rain when I was into jumping/dunking, ruining the court when I was amp'd up for a session. Barely get derailed now because of the weather hah. With lightning tho i'd def abort/seek shelter. I did it a few weeks ago, sucked.

absolutely incredible W by CLE.

LEBRON.

OMFG LEBRON WITH AN AMAZING LOOK.

almost drained it within 0.6s.

OT!

LEBRON.

insane.

105-105.

incredible shot and insanely difficult shot. decides to take a step back crazy fadeaway 2 from mid-range.

not really a smart shot but he drained it.

great game.

I feel like the refs really helped out TOR in this game though..

this is such a horribly ref'd game.

i'm confused at the 3 FT's for Ibaka.. i mean the foul happened well after his 3 point shot. seems more like a loose ball foul at that point.

that's a weird call in general.