Adarq.org

what a shot.. Dan Vernon come on, perfect.

quick journaling.

double today.

01/24/2018

bw = 144
bw before bed last night = ?
soreness = quads slightly
aches/injuries = 2nd toenails on both feet wrecked
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 5 (bleh)

wakeup = 04:20 AM

log:
04:40 AM: food: oatmeal, honey
05:30 AM: workout: morning mixed speed: 10min @ "wannabe HMP" (6:03+6:05=6:04), 2' jog rest, 10 min @ "wimping out pace" (~6:30), 2' jog rest, 5 x ~2' on/1' jog rest @ ~6:00 min/mi, 4 x (THE FUN STUFF ) 210m/210m jog rest @ (39, 39, 39, 34/~4:20mm)
07:15 AM: workout: bw
07:30 AM: food: protein + almond milk, banana, water
10:30 AM: food: whole foods: smoothie, chocolate muffin, water
03:00 PM: food: almond milk + protein, banana, multi grain sourdough water
06:00 PM: food: oatmeal, water
07:00 PM: workout: evening light long run, soft/mushy/slow turf: 10 total @ 1 light, 1 moderate (6:39), 7 light (~7:3X-7:4X), 1 c/d ::: next two days off, 5k race saturday (eheh)
09:30 PM: food: almond milk + protein, gatorade
10:00 PM: food: cashews, prunes, 3 x banana, water

workout:morning mixed speed: 10min @ "wannabe HMP" (6:03+6:05=6:04), 2' jog rest, 10 min @ "wimping out pace" (~6:30), 2' jog rest, 5 x ~2' on/1' jog rest @ ~6:00 min/mi, 4 x (THE FUN STUFF ) 210m/210m jog rest @ (39, 39, 39, 34/~4:20mm)
- https://www.strava.com/activities/1372866033

nice session. wimped out too much on the 2nd 10 min effort.


the girl who trained with us: her and I did the same workout:

2x10min at HMP + 5x2min at 5k pace
- 10minx2 at HMP [(1mi: 6:16 + .6mi: 6:14)+ (1mi: 6:10 + .6mi: 6:02)]
- 2minx5@5KP: [1. 5:30 2. 5:49 3. 5:52 4: 5:52]

40sec x 4:
- 1: 5:21. 2: 5:03 3: 5:10 4: 4:56

man that's serious.

I helped pace her a bit on the 200's, she's never really done those I don't think. gave her tips on relaxing/using run form not sprint form .. by the last split she was flying. I took off on the last split too. Reminded me of that TAG video I posted in the running section the other day:



heh.



workout: bw
- dead hang ng pullups: BW x 10 (nice)
- full dips: BW x 10
- calf raises: BW x 25
- dead hang chinups: BW x 7 (nice)
- full dip variation: BW x 7
- calf raises: BW x 25
- dead hang wide grip pullups: BW x 5 (nice)
- full dips: BW x 9

workout: evening light long run, soft/mushy/slow turf: 10 total @ 1 light, 1 moderate (6:39), 7 light (~7:3X-7:4X), 1 c/d ::: next two days off, 5k race saturday (eheh)
- https://www.strava.com/activities/1373941392

139 lb. after workout.

could be feeling the lack of animal protein btw.. but idgaf. fuck it. 

gn :/

Errol spence dominates as usual but peterson made it such an exciting fight. I think it was prob a good idea for peterson's trainer to stop the fight as peterson didn't seem confident when asked about stopping the fight, he just said what you think is right, which inside would be like I can't handle him.

Spence is not good up close but likes distance giving chance to set up combos and power shots, but when the opponent comes up close it makes it harder for spence.

Great fight. He should fight someone with great power and is a slugger as that would break spence's rhythm.

<a href="http://www.youtube.com/watch?v=JJ-Rb4mfpF8" target="_blank">http://www.youtube.com/watch?v=JJ-Rb4mfpF8</a>

damn nice. that looked like a fun fight.

definitely a good stop. Peterson has heart, they needed to save him for sure.. you can tell he didn't want to go out there but he would have.

24/01/18
AM Cardio

bw- 92.4
sleep- slept through 4.30am alarm so got at least 7 hours

Lunch run- 4.94km in 31:32 @ 6.23 min/km

I'm back to LISS. Going to follow this base building concept for a while.

PM Strength 75%

I like LISS (sloth lyfe), for just some general base building etc. But, I also think if someone is using that exclusively, they still need some strides thrown in, could be at the end of a workout, or on a separate day etc.. Just something to get those muscles firing faster, even if it's just a short 50-100m submax.

2cents.

1 mile run in 8:06
     - can definitely get 7:59
With a hoodie on that kept ridin up on me

So total distance for that run is 1.25 miles with a .25 walk

4 rounds total of the wod so thats 1 mile i ran
Then
.25 walk - .5 run - .25 walk - .5 run - .25 walk

Total 3 miles running
          1 mile walked

Hanging on at 274 because fuck me right, i have the shittiest body for weightloss, im going to an endocrinologist sometime to get blood work done because this shit is fucking stupid.

Just ordered brooks ghost 9s for my new running shoes.  My ghost 8s will be just workout only, the outsides are coming undone so will get shoe goo to repair them a bit.

great stuff man. get that sub8 will feel good, i mean it looks way different on the watch etc.. 7:XX vs 8:XX.

new territory.

"hoody riding up on you", that kind of stuff sucks. I had my knife doing that to me the other night. Torture.

i got dusted by a girl again.. #runlikeagirl

well, not dusted on the 200's at least.. LOL.

Young Brenda Martinez

When the dream started. To be successful, you must decide exactly what you want to accomplish, then resolve to pay the price to get it.