Adarq.org

rest day!

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04/15/2018

bw = 142
bw before bed last night = 145
soreness = calves slightly, hamstrings slightly, adductors slightly, back slightly
aches/injuries = right big toe barely, back of right knee slightly (over stretched, yay)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = great
hours sleep: 9

wakeup = 07:30 AM (slept in)

data collected throughout the day when I have my watch on:
HR low: 44
HR high: 120's (random)

log:
07:45 AM: food: 4 x eggs, oatmeal + pink salt + honey, tons of water
10:15 AM: stretch: light stretch before walk
10:45 AM: workout:
afternoon relaxed walk (low HR in the heat): 117 minutes @ 17:XX-16:XX ::: complete rest tomorrow, 5k race tuesday!
12:00 PM: workout: bw
01:00 PM: water (tons)
02:00 PM: zona fresca: steak quesadilla, chips & salsa, water
05:00 PM: leg drain: 45 minutes (felt great)
07:30 PM: food: beet juice, lots of prunes, amazing dark chocolate bar, banana, water
09:30 PM: stretch: watching Galen Rupp videos: light, 45 minutes

workout: 2 hour walk

workout: bw
- weak

workout: bw
- at the park .. they have a great little calisthenics area

SS: 3-5sec dead hang paused full neutral grip pullups: BW x 10
SS: full dips: BW x 10
SS: standing single leg straight leg abductions: x 40
SS: single leg calf raises: BW x 10
SS: standing single leg rdl's: x 20
SS: standing single leg straight leg raises: x 30
SS: leaned over single leg hip extension: x 40

SS: 3-5sec dead hang paused full chinups: BW x 10
SS: full dips hips abducted: BW x 10
SS: standing single leg straight leg abductions: x 40
SS: single leg calf raises: BW x 10
SS: standing single leg rdl's: x 20
SS: standing single leg straight leg raises: x 30
SS: leaned over single leg hip extension: x 40

http://www.bbc.com/sport/commonwealth-games/43774316

From April IAAF has plans to change the athletics ranking system.

Quote

What's the change?
A new world ranking system - similar to those seen in tennis or golf - will provide a run-down of the best athletes in each event.

So in the same way that tennis' tour organisers, through heavy-duty number crunching, define Roger Federer and Simona Halep as the best players in the world, the IAAF will rank their stars.

It won't end the eternal bar-room debate, but it will attempt to provide an objective answer.

What rides on it?
Not just prestige. Qualification for IAAF events will move away from obtaining one-off qualifications times, distances and heights and instead be based on athletes' position in the rankings.

No longer will it be possible to bank on an early-season high-altitude outlier performance as a ticket to the biggest championships.

http://www.bbc.co.uk/sport/athletics/43259616

hmm. cool!

photos of a female runner i follow on ig, she was wrecked too.

?taken-by=hiruni_w

https://www.theguardian.com/sport/2018/apr/15/marathon-greats-condemn-games-organisers-over-hawkins-treatment

CLE getting KILLED. awesome.

Quote from: adarqui on April 15, 2018, 03:39:37 pm

Quote from: adarqui on April 15, 2018, 03:39:31 pm

Quote from: adarqui on April 15, 2018, 03:39:16 pm

Quote from: adarqui on April 15, 2018, 03:39:06 pm

Quote from: adarqui on April 15, 2018, 03:39:00 pm

Quote from: adarqui on April 15, 2018, 03:38:19 pm

MIL/BOS great game.

00.5 left .. not looking good for MIL now. looked like it was going to OT before this BOS three.

OMFG

OMFG

OMFG

OMFG

OMFG

OMFG

OMFG

Quote from: adarqui on April 15, 2018, 03:39:16 pm

Quote from: adarqui on April 15, 2018, 03:39:06 pm

Quote from: adarqui on April 15, 2018, 03:39:00 pm

Quote from: adarqui on April 15, 2018, 03:38:19 pm

MIL/BOS great game.

00.5 left .. not looking good for MIL now. looked like it was going to OT before this BOS three.

OMFG

OMFG

OMFG

OMFG

OMFG