Adarq.org

felt great today! all of the tweaks responsible for this off-weak, were gone!

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04/02/2018

bw = 143 (nice!)
bw before bed last night = 149 (lol)
soreness = forearms (basketball dribbling!)
aches/injuries = none!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great
hours sleep: 8.5

wakeup = 06:30 AM (woke @ 5:30, but then went back to sleep)

data collected throughout the day when I have my watch on:
HR low: 35
HR high: 140 (bball)

log:
06:45 AM: food: oatmeal + pink salt + honey, water
07:30 AM: workout:
morning basketball dribbling (cross training): 1 hour non-stop ::: mostly in-place drills
08:45 AM: workout: bw
09:15 AM: food: 4 x egg sandwich on toasted multigrain sourdough (with blueberry honey all over it), banana, water
11:30 AM: food: work life: coffee + 5 creams (lmao), water
03:15 PM: food: le macaron: strawberry + vanilla thick gelato milkshake, 1 carrot cake chocolate
04:00 PM: water
08:00 PM: food: 4 x egg sandwich on toasted multigrain sourdough (with blueberry honey and lots of pink salt), water



workout: morning basketball dribbling (cross training): 1 hour non-stop ::: mostly in-place drills
- https://www.strava.com/activities/1485351809
- vo2 max: 64 (wtf?)

the HR data is cool. towards the end, lots of intense stationary drills.. so HR going up, 0 pace. can see it nice in the first image.







tough session .. HR doesn't go up as high when i'm stationary, have to work hard to get it to jump.



workout: bw
- strong after lots of dribbling

S1: 3-5sec paused dead hang ng pullups: BW x 11 (strong)
S1: full dips: BW x 14 (strong)
S1: single leg standing raises: x 45 (strong)
S1: single leg standing abductions: x 40 (hard)
S1: single leg lean-against-something hip extension: x 50
S1: toe extensions: x 20
S1: calf raises: BW x 20

Abdur-Rahkman looks like he'd be good at running/sprinting. Saw him take off on a layup in the first few minutes and he has some really nice form. Searched for a vid, second dunk in this vid his legs really turn over fast nice. Or maybe i'm just tired?

<a href="http://www.youtube.com/watch?v=WjGdGp9prYk" target="_blank">http://www.youtube.com/watch?v=WjGdGp9prYk</a>

02-04-18

Workout

Run -- 4.07mi in 36:58 [9:04 pace]

Notes

Bit of an odd run. Still quite sore and thought about taking a rest day, but figured since I need to get my miles in early this week I should still head out. First mile was quick at an easy effort [8:04, 150bpm] but from there I died and needed to keep is super slow -- kind of odd to me. I think I need to be better about taking first mile super chill anyway.

Still, I need to recovery properly before my moderate pace long run. Might push that to Wednesday and take another easy one tomorrow. Shall play that by ear.

ya that sounds like it might be better. easy/dead, easy, long.

?taken-by=_parker_stinson_

rest/walk day.

can't wait to do some hard basketball dribbling tomorrow morning..

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04/01/2018

bw = 144
bw before bed last night = ?
soreness = hamstrings barely, traps/shoulders barely, calves barely
aches/injuries = left "achilles" occasionally (just a weird feeling, kinda tight), right big toe = slightly, (left medial ankle = NONE, right knee (ITBS)= NONE)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf 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: 104

log:
07:45 AM: rxbar, water
08:00 AM: workout:
morning speed walk: 3 mi progression @ {16:XX -> 14:XX -> 13:XX, grass, barefoot}
09:00 AM: food: banana, water
10:30 AM: food: grande luxe cafe: MASSIVE BREAKFAST: huge egg sandwich with bacon/ham/tomatoes/cheese, incredible massive hash brown (OMG), english muffin with a ton of butter, orange juice, water
11:00 AM: food: grande luxe cafe: DESERT: large vanilla sundae with hot fudge/nuts/whipped cream
- full.
03:00 PM: food: banana, water
08:30 PM: food: oatmeal + pink salt + blueberry honey, 2 x banana, water

?taken-by=andrewdarqui

workout:
morning speed walk: 3 mi progression @ {16:XX -> 14:XX -> 13:XX, grass, barefoot}
- https://www.strava.com/activities/1483559165

felt great.





HR crazy low for that walking.

Parker Stinson's wife, Ashley Stinson, she can fly.

Valencia Half - full video

Netsanet Gudeta/Kebede is so strong. damn. flying.

The finish (landscape) to this race is really sick.

Kamworor looked so strong after he finished. The men's race was even more exciting than I heard about, 2nd place guy really pushed it.. and Kifle getting third was impressive. I always love these announcers too, they do a great job.

<a href="http://www.youtube.com/watch?v=kn4hmWn8Yno" target="_blank">http://www.youtube.com/watch?v=kn4hmWn8Yno</a>


DAMN someone fell hard @ ~27:55.