Adarq.org

hard speed day! leggo.

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04/14/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, adductors slightly
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = great
hours sleep: 7

wakeup = 05:45 AM

data collected throughout the day when I have my watch on:
HR low: 37
HR high: 171 (run)

log:
05:55 AM: food: oatmeal + tons of pink salt + lots of honey, water
06:30 AM: workout:
morning hard speed (GRASS, hammer-time session): 2 hours @ w/u, 5:05.4 (FASTEST GRASS MILE! PR by 12s), hard speed @ {30s,28s,27s,22s,21s, low4's to sub4 max}, 3 mi progression @ {7:45 to 6:05 (last 0.2 sub5)} ::: 2 days rest, 5k race tues!
08:30 AM: food: rxbar, water
10:00 AM: food: 4 x eggs, oatmeal + pink salt + honey, TONS of water
01:00 PM: tons of water
02:30 PM: food: rxbar, water
03:00 PM: workout: test: afternoon relaxed walk: 105 minutes @ 16:XX
05:45 PM: food: 15 chicken wings, bleu cheese + celery, salad w/ vinaigrette, rxbar, water
08:50 PM: stretch: 1 hour 10 minutes: lots of calves/hamstrings/glutes/quads especially, upper also
10:00 PM: food: 2 x (water w/ 2 packets vit c)
 
workout:
morning hard speed (GRASS, hammer-time session): 2 hours @ w/u, 5:05.4 (FASTEST GRASS MILE!  PR by 12s), hard speed @ {30s,28s,27s,22s,21s, low4's to sub4 max}, 3 mi progression @ {7:45 to 6:05 (last 0.2 sub5)} ::: 2 days rest, 5k race tues!
- https://www.strava.com/activities/1507705785
- vo2max: 61
- grass mile PR: 5:05.4 (-12s, previous was 5:17)

great session!! getting closer to sub5 on grass! being able to hit sub5's consistently on grass is a big goal of mine right now. I want to PR everything from {400m, 800m, 1km, 1 mile, 2 mile, 5km} on grass, even 10km but don't care about it as much right now.











workout: https://www.strava.com/activities/1508732964
- https://www.strava.com/activities/1508732964

140 lb. after workout!

after eating/rehydrating etc, 145.

epic finish at the B.A.A 5k (5k for the Boston Marathon weekend)

flying! also Curtin & True in saucony endorphin v2's

http://www.letsrun.com/news/2018/04/2018-baa-5k-hagos-gebrhiwet-1342-buze-diriba-1522-pull-off-ethiopian-sweep/

?taken-by=flotrack

?taken-by=jake_robertson_htbz

unrelated, or perhaps related .. why do you keep making so many (enormous) typos? it's not something new, but just felt like mentioning it regarding the greater context. attention to detail, in typing & training.

as an overall theme, don't neglect the small, seemingly unimportant components.



peace!

damn that 10k was solid!!!!

What a finish between Ahmed & Cheptegei .. Cheptegei is *that dude* for 5k/10k. He's the real deal.

Ahmed is an intense dude.

What a performance by Jake too.

So ofc you obviously won't find any videos of the races from the gold coast unless on social media a small bit or bad quality. So I watched the 10k race and uploaded the video on youtube after editing the unnecessary other athletics event because it is a long event and then i find out it is only allowed in certain countries cos of bbc copyright content restricted to uk.

But the race was close but the first and second place runners just kicked it to another gear towards the last lap or so.

so here is the video.

<a href="http://www.youtube.com/watch?v=e-XPpRoRHa8" target="_blank">http://www.youtube.com/watch?v=e-XPpRoRHa8</a>

And for the people who can't watch the youtube video cos it's blocked in your country then you have the link below.

http://www.dailymotion.com/video/x6hrpzy

Enjoy

Will delete it in a few days.

Thanks alot dude!! Dailymotion still works!! haha. sick. going to watch in a sec.

Quote from: adarqui on April 13, 2018, 08:01:20 am

Quote from: seifullaah73 on April 13, 2018, 06:37:47 am

Mens 10k final is today in an hours time.

I can probably post a link to the video of the race after it has happened today.

niice!! if you find it online sure link it, thanks! 

just saw some of it from Zane's IG stories (he was recording his tv)

damn Jake got 5th @ 27:31 or something, but was right there up until the last lap or so I think.

Cheptegei got it as suspected. He's that dude now.

set a national record though. wonder if he'll file the paperwork this time. 

ha.

He eventually got the national record for the marathon tho. He just seemed like he didn't want to follow the process.. which is fine, he's an athlete. He shouldn't give much of a fu*k about that stuff. Nike & such (his sponsors/agents) should handle all of that for him and just send him something to sign perhaps, that's it. It seemed he was also annoyed that the previous record holder didn't reach out to him, so he probably felt NZ was trying to snub him. NZ knows better tho, can't snub this dude, he's only going to get better.

He also got that national 10k road record for NZ with his 27:26 a few weeks ago, I think.

brutal finish for third!

?taken-by=bowermantc