Adarq.org

22-01-18

Morning BW: 71.2kg [really surprised by this one, spent a lot of yesterday sitting around eating crisps]

Workout

Chins
BW x 4
+10 x 2
+20 x 1
+25 x 1
+30 x 1  [this was not quite maximal, so I am pretty close already to a 1.5xBW chin]
+15 x 4, 4, 4

Squats
Bar x Lots
40 x 5
60 x 3
80 x 2
90 x 5, 5, 5

OHP
Bar x 7
30 x 3
40 x 4, 4, 4

V-Bar Cable Row
47 x 16, 16

Dips
BW x 15, 12, 7

Hammer Curls
14 x 10, 8
12 x 9

Workout 2

Run - 4.90mi in 45:24 [pace: 9:08, 9:18, 9:43, 9:05, 9:05]

Notes

Flagged quite hard after the second set of dips. Curls were pretty crumby, but I guess elbow flexors were pretty zonked from chins and rows at that point, so no big deal.

I think that, given the race on Friday, I will try to get in a double [i.e. lift + run] today and Wednesday, but have rest days on Tues/Thurs.

Edit: Decent run. Cadence experiment continues to pay dividends -- average SPM of 180 today. Felt fairly natural though required occasional mental effort. Hopefully will become subconscious soon.

nice! ya, < 175 SPM seems to be way less efficient. I think the lowest one could go while being efficiently fast is 175. 180+ is usually where most people end up. Elites and such most often end up in the ~190's from what i've seen. Fast turnover with decent strength = movin`.

Went to scout the course I'll be racing on Friday. First mile ends in somewhat of an uphill, but then there's a fair amount of downhill from ~1-2.5mi into the race. Shall consider my splits with this in mind. It's a really pretty course, too, through a gorgeous park and circling a lovely lake.

yea I checked some of the photos for that park, beautiful. that's going to be a fun day.



looks top notch.

Also, I got into my first choice law school!

whoa@)$(!@$)(!@$)!@($!@)

congrats dude!

in case anyone didn't know, i've been working from home the last few years.. my boss got an office ~30 min away, so decided to come in and work here today.

kinda fun.

lmfao!

Solid come back as usual. Brady/Belichik almost always pull it off.

great game.

wow @ the jags strip.

OMFG.

JAGS STRIPPED THE BALL.

insane.

huge 4th quarter strip. JAGS D = NO JOKE.

damn!!! sick.

interesting camera angle too.

perfection

Quote from: adarqui on January 19, 2018, 04:41:14 pm

just searched those Adidas Ultra Boost ST's, seem crazy expensive (everywhere).

I've always heard good things about the Flyknit racers. These look slick:

[...]

I like the "knitting", looks dope.

Haha, yeah. I have been trying to work out where I got the Ultra Boost STs, because I definitely didn't pay that for a shoe!!! I think my mum got them for me to encourage me to run instead of lift at some point in the past. Well that eventually worked out...

lmao that's funny, didn't know that.

smart mum.

I will admit I originally just bought the flyknits because I thought they looked cool and I could wear them as casual shoes when the weather was good, in addition to wearing them to the gym. I have this colourway:

sick!!! so far i've liked pretty much every pair I see, pretty slick shoes.

didn't think i'd be able to run today .. warming up a little in the backyard before leaving to go meet the running group, right soleus felt weird, little pinch out of nowhere .. figured i'd go, warmup, and judge it from there.. felt fine on warmup, and didn't bother me for the run thankfully.

odd tho.. i think when I tried those running shoes at the store, I tweaked something, because I remember feeling a little pinch there when i was trotting like 4mph in heavy shoes, on the treadmill.

also, I put some of my NB "performance insoles" in my RC5000v2's, really helped today for a long run! cushioned my feet considerably more.



01/20/2018

bw = 146
bw before bed last night = ?
soreness = quads slightly, hamstrings slightly, calves slightly
aches/injuries = weird pinching in right soleus in the morning when doing light jogging in the back yard - to test my legs (felt fine during hard long run), right hip flexor/adductor origin slightly bleh - several hours after run
cramping = felt it coming on during the long run at like mile 6, but it disappeared
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 6.5

wakeup = 05:00 AM

log:
05:15 AM: food: oatmeal, slice of sauceless pizza, water
06:30 AM: workout: morning long (Lydiard) tempo run with Loco Rio: 10 miles @ 6:5X-6:2X (6:48 avg?) - pushed the last two miles @ {6:35, 6:28} -> Andrea beat me to 10 with a 6:19 final mile - beastmode.
08:30 AM: food: some lame breakfast nearby, was crap, orange juice was good at least - but that was a top brand
09:30 AM: food: protein + almond milk, water
11:00 AM: food: 3 x banana
03:00 PM: food: sauteed yam (came out EPIC) in sea salt/olive oil, baby spinach in spanish olive oil, goat cheese, water
06:00 PM: stretch: quads/hip flexors a little - right hip flexor bugging a little eek
06:30 PM: food: protein + almond milk
08:30 PM: food: 3 x banana, water


workout: morning long (Lydiard) tempo run with Loco Rio: 10 miles @ 6:5X-6:2X (6:48 avg?) - pushed the last two miles @ {6:35, 6:28} -> Andrea beat me to 10 with a 6:19 final mile - beastmode.
- https://www.strava.com/activities/1366421627/overview

really good run as expected. great group. tons of wind, great temperature, great location/course, 1000's of nice people, one crazy cyclist who yelled at me - lol.





funny story:

so on my very last mile, the one i'm hitting the hardest.. i'm in the bike lane going "into traffic" .. anyway, tons of cyclists pass me, no problem, i mean i'm on the very left most-part, tons of room for them. anyway, this d-bag coming at me starts yelling at me "MOVE! MOVE ONTO THE SIDEWALK!!" so the only thing I could think of was to look him dead in the eyes and say "fuck you bitch" ........ lmfao. So he spazzed out as he passed me, yelling "FUCK YOUUUUUUUUUU!!!!!!!!".  One guy in my group further back, gave him a nice smile & a wave, lmfao.

so, probably past say, 1000 people, he was the only asshole. some people are insane. we are so polite too, tons of "good morning's" etc.. cycling riding past us, saying "good job!", "morning", us saying the same or giving them thumbs up etc.

just interesting how stuff unfolds.

anyway.. very solid workout. lots of good people to train with, enjoying it.

also, this was on a strip of road/sidewalk right on the beach. 

peace!!



workout: BW
- 11 AM
- dead hang ng pullups: BW x 7
- full dips: BW x 7
- calf raises: BW x 20



workout: BW
- 5 PM
- dead hang chinups: BW x 5
- full dips: BW x 7



the sunrise this morning: