Adarq.org

easy day with some hard hill sprints mixed in!

ooh!!!

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04/12/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, after run: calves moderately
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
morning adductor flexibility = tight
feel = beat up
hours sleep: 7

wakeup = 06:45 AM

data collected throughout the day when I have my watch on:
HR low: 46
HR high: 1608 (hills)

log:
07:00 AM: food: oatmeal + pink salt + honey, water
08:00 AM: morning easy run with hard hill sprints mixed in (mulch path): 90 minutes with max effort hill sprints mixed in {5 x ~53-55s / 5:XX pace, 5 x ~22-25s / 4:XX pace} ::: solid GAP times (4:XX for the steeper hill, 3:XX for the less steep hill}
09:30 AM: food: rxbar, water
09:45 AM: workout: bw
11:00 AM: food: 4 x eggs, beet juice, tons of water
02:30 PM: food: cashews, prunes, water (gave me heartburn!! wtf)
06:00 PM: food: fyr & ice asian food?: some spicy kimchi beef ramen soup, water
07:00 PM: food: rxbar, water
08:30 PM: stretch: 1 hour while watching a half marathon video: all short holds, lots of quads, calves, hamstrings, glutes, toes/feet, adductors, upper/wrists/forearms etc: feel good after but also feel areas that tend to flare up .. regardless, going to keep focusing on this until i'm not feeling areas flare up from a simple stretch
09:30 PM: water

workout: morning easy run with hard hill sprints mixed in (mulch path): 90 minutes with max effort hill sprints mixed in {5 x ~53-55s / 5:XX pace, 5 x ~22-25s / 4:XX pace} ::: solid GAP times (4:XX for the steeper hill, 3:XX for the less steep hill}
- https://www.strava.com/activities/1504099771
- vo2 max: 60 (eek!!!) -> elevation might have confused it tho ... felt really good out there today. flying.






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

3-5sec dead hang paused full chinups: BW x 10
full dips: BW x 12

been wanting to read this, keep putting it off .. posting it here in case I forget about it:

Automated Fitness Level (VO2max) Estimation with Heart Rate and Speed Data

https://www.firstbeat.com/wp-content/uploads/2015/10/white_paper_VO2max_11-11-20142.pdf

Yeah I figured after year 1 once I can do stuff like muscle ups and pistols and what not I will do local competitions to see how I stack up.

Today so far is a bust, its super cold in the gym and its weird like my muscles are burning up and like cramping which usually they just burn.  My energy levels are low which i felt on just doing 100 count JR.

Anyway i warmed up
Mile run
The 21-15-9 where i broke it up into 7s, 5s, 3s
The 4 mins of whatever wod i wrote earlier.  Going to walk, stretch and count this as a loss.  Will go home, eat, relax and come back at 12 to make up for it.

a year is alot tho man. go do one and perform "shitty" (or good who knows) -> it'll be great for your focus. Plus it'll give you an idea of how much you actually enjoy it. You could be like meh, or you could be like damn this is sick!!!!!!!

once you signup for a competition, things much more easily fall into place.

my 2 cents! :d

when is the men's 10k? today right? man I wish i could watch that live.

what a game. Ellington on fire. 6 three's in the 4th.

but TOR keeps answering.

tied with 8s left. heat ball. somehow get it to Ellington.

easy day! fatigued.

I think I got bit by some horseflies or something on the back of my head. I got attacked today at the park & my head has been stinging all day. Didn't put 2 & 2 together until later on lol.

Got my Kenya windbreaker hoodie ... it's pro af!!!!!!!!!!!!!!!!!!!!!!

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04/11/2018

bw = 144
bw before bed last night = ?
soreness = hamstrings slightly, adductors moderately (left more so), calves slightly
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
morning adductor flexibility = tight
feel = beat up
hours sleep: 7

wakeup = 06:30 AM

data collected throughout the day when I have my watch on:
HR low: 40
HR high: 160's (hills)

log:
07:00 AM: food: rxbar, water
07:22 AM: workout:
relaxed morning Kenyan trot (grass/dirt/HILLS): 25 minutes flat + 30 minutes hills + 25 minutes flat ::: these hills are steep, 150-160 HR going up ::: vo2 max (last week=65, yesterday=62, today=61) = fatigue -> full rest sunday/monday + 5k tuesday!
08:45 AM: food: rxbar, water
09:00 AM: workout: bw
10:00 AM: food: whole foods: egg sandwich, beet juice, water
11:30 AM: water
02:30 PM: food: kapow: veggie/egg fried rice with chicken + avocado, 3 x water w/ lemon
03:00 PM: food: sloans: 2 x ice cream scoop, peanut butter cookie
06:45 PM: workout: unexpected easy run with The Cobra: 6 miles @ 7:41 pace
09:30 PM: water

?taken-by=andrewdarqui

?taken-by=andrewdarqui

workout: relaxed morning Kenyan trot (grass/dirt/HILLS): 25 minutes flat + 30 minutes hills + 25 minutes flat ::: these hills are steep, 150-160 HR going up ::: vo2 max (last week=65, yesterday=62, today=61) = fatigue -> full rest sunday/monday + 5k tuesday!
- https://www.strava.com/activities/1502176256
- vo2 max: 61 (EEK!!!)



workout: bw
- ok

S1: 3-5sec paused dead hang chinups: BW x 10
S1: full dips: BW x 12
S1: single leg standing abductions: x 30
S1: leaned over single leg hip extension: x 50



workout: unexpected easy run with The Cobra: 6 miles @ 7:41 pace
- https://www.strava.com/activities/1503288004
- vo2 max: 63 (ok nice..)

spikesmag has some nice photos

?taken-by=spikesmag

?taken-by=spikesmag