easy day with a few hard bursts up a hill!
04/21/2018bw = 142
bw before bed last night = 146
soreness = calves barely
aches/injuries = left medial hamstring insertion pain when flexing knee basically, or stretching it - barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8
wakeup = 07:15 AM
data collected throughout the day when I have my watch on:
HR low: 40's?
HR high: 170's? (hills)
log:07:30 AM: food: oatmeal + pink salt + honey, water
08:30 AM: workout: light hilly path run (mulch): 105 minutes with one max effort hill sprint (49s, 5 min/mi, 4:05 min/mi GAP, legs crazy explosive) + 15.2 mph up the smaller hill ::: been wearing hoodie/compressions etc in the heat, don't feel it ::: 138 lb afterwards
10:30 AM: workout: bw
11:30 AM: food: charhut: double chicken pita w/ jalapenos, tomatos, lettuce, cooked onions, pickles on the side, tons of water
01:30 PM: nap: 1.5 hours (toast, passed out)
04:00 PM: light stretch: 1 hour: tons of hamstring (really loving my lying down hamstring stretches, where I also stretch my calf by holding on to my big toe .. hamstring flexibility improving considerably because of this stretch), also calves/upper/quads etc
04:00 PM: tons of water
05:00 PM: food: 6 x eggs, oatmeal + a bit of honey, tons of water
08:15 PM: food: dark chocolate bar, banana, water
workout: light hilly path run (mulch): 105 minutes with one max effort hill sprint (49s, 5 min/mi, 4:05 min/mi GAP, legs crazy explosive) + 15.2 mph up the smaller hill ::: been wearing hoodie/compressions etc in the heat, don't feel it ::: 138 lb afterwards-
https://www.strava.com/activities/1522407255great session. I really love this park. mostly just ran relaxed but was gearing up mentally for that ME hill sprint.
previous PR's up the hill are ~52-53s? I forget.. so this was considerably faster. Basically sub5 pace up the hill, which has been a goal. slowed down at the very top to hit the lap key like a noob.
on my easy/slow runs, i'm usually "bundled up". just my windbreaker hoodie or a fabric hoodie, and pants or compressions. really don't feel the extra layers, which is good i guess. First and foremost i'm using it to protect a bit against the sun hehe. Secondly though, trying to dehydrate more *during* easy runs (not proper runs).
workout: bw
- ok
SS: 3-5sec dead hang paused full chinups: BW x 10
SS: full dips: BW x 10
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