Adarq.org

up way too late. shit. not good.

01/22/2018

bw = 144
bw before bed last night = ?
soreness = quads slightly, calves slightly
aches/injuries = 2nd toenails on both feet wrecked, blister on bottom of left foot, some spots in my right calf
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = bleh
hours sleep: 8

wakeup = 07:30 AM (slept in)

log:
07:45 AM: food: oatmeal, 3carb drink (not taking that again for a while), water
08:30 AM: workout: lame workout - got interrupted by millions of PE kids invading the track - some 150's at the end @ ok pace
10:00 AM: workout: bw
10:15 AM: food: protein + almond milk, banana, water
01:00 PM: food: HUGE ENORMOUS veggie sub omg. was good too, water
02:00 PM: food: coffee in the "office" with 4 cream 3 sugar
05:30 PM: food: protein bar, water
06:00 PM: food: lots of water
07:00 PM: workout: evening light long run: GRASS: 1 w/u, 10 miles @ mostly low 7's + (2) 6:5X's, 1 c/d
09:00 PM: food: almond milk + protein, water, 3 x banana


workout: BW
- 10 AM
- dead hang ng pullups: BW x 9
- full dips: BW x 10


workout: evening light long run: GRASS: 1 w/u, 10 miles @ mostly low 7's + (2) 6:5X's, 1 c/d
- - https://www.strava.com/activities/1370621459

someone needs to replace all asphalt roads with hard packed grass, clay, or dirt. #kenyalife



decent for the effort/surface. nice.

wanted to keep going, but they shut the lights off.. probably a good thing.

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.