Adarq.org

good elevation for that speed.....

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

ya that was insane.. he's got next level athleticism in the NBA, with skills to match. incredible.

https://youtu.be/C9nzifOKZl0

At 1:58 !!!!

hah nice.

Yeah who knows haha


For interval work should I start off with enough rest to almost fully recover and slowly decrease rest time or just keep the super short rest periods?

somewhere in between imho .. not optimally short, but not full recovery either. so a bit more than optimal rest period, ie 30s more etc. but ya then work your way down to optimal as the sessions go on.

if you can't get your goal reps though, need to slow the pace down per interval .. if you're going too fast and you just cant recover, you won't be able to get adequate work in.

pc!!

2018 goal planning!!

- I will update this post when I attempt or achieve PR's.
- I will also link this post in my sig.
- One thing 2017 taught me, was dream bigger. Some of the numbers I wanted to hit, I basically hit. Once I got annoyed and started thinking about even bigger numbers, I got those too. So, from the start, bigger goals.

Ok so, first and foremost:

goal #1: Stay healthy for all of 2018. AERS. AELS. AETS.

Health is #1 so, if I can train hard & intelligent for an entire year, i'll be much more likely to hit all of the goals below. 2017 has a big chunk missing, detraining due to injury shut down, the middle of February to July. So basically 5 months of missing progress. In 2018, I want no such gaps.

As for the rest of the goals, they center around something LBSS posted a while back in this journal: "USATF Masters All American Standards - Track & Field - Men - Age Group 35-39". The thing I missed earlier, was that these are track standards, not road. The "road standards" are weak comparatively, but also start at 40-44.

Road standards: https://www.nationalmastersnews.com/aas/AAS_RR_MEN.pdf

Track standards: https://www.nationalmastersnews.com/aas/AAS_TF_MENimp.pdf

So, this means that my current road PR's and track (spikeless PR's) have some additional room for improvement simply by getting more accustomed to spikes & attempting these PR's on a nice track. So, my 5k goal could be done spiked up on a track. This makes me even more confident of achieving these goals.

Standards goals (track - but i'll shoot for roads as well):
- 1500m: <= 4:22
- mile: <= 4:39
- 3000m: <= 9:40
- 5000m: <= 15:59

Some misc goals:
- 100m: <= 12.99 non-max
- 200m: <= 25.99
- 400m: <= 55.99
- 800m: <= 2:09.99
- 10000m: <= 35:59
- half marathon: <= 1:19:59
- marathon: just complete one after perhaps a hard half marathon training session etc, ie keep it going just to get in 26.2

Race goals:
- Open Meets:
- 1 mile:
- 5k:
-- 01/28/2018: Tropical 5k @ 18:54 / 6:05 min/mi: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138878/#msg138878
- 8k:
- 10k:
- half:

Rigorous Tracking: mile splits:
- 01/08/2018: 5:25, 5:32, 5:54 .. rc5000/fresh
- 01/11/2018: 5:28, 5:29, 5:44, 6:17 .. ld5000/fatigued/quads sore/calves sore
- 02/01/2018: 5:20 .. rc5000/fresh. http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg139006/#msg139006

Rigorous Tracking: km splits:



2018 Tracker: Rigorous tracking:

top speed (mph attempt):
- 04/08/2018: 18.3 mph, race (Gumbo Limbo 10k), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140554/#msg140554

100m:

200m:
- 02/01/2018: 30.2, +
- 05/08/2018: 30.3, +
- 05/15/2018: 28.81, workout, +
- 05/18/2018: 28.29, race (Broward Elite Athletic Showcase), +
- 05/24/2018: 29, workout, +

300m:

400m:
- 02/01/2018: 65.6, http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg139006/#msg139006

600m:

800m:
- 02/01/2018: 2:26.6, http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg139006/#msg139006
- 05/25/2018: split=2:19 / effort=1150m@3:19, workout, *
- 06/01/2018: 2:19.00, workout, *

800m max + hang on for 1 mile:
- 06/01/2018: 2:19.00 + jog = 5:47, workout, *

1000m:
- 05/25/2018: split=2:53 / effort=1150m@3:19, workout, *

1200m:

1500m:

1 mile:
- 03/08/2018: 5:21 mile, workout (track), *
- 04/06/2018: estimate=5:17, workout (grass), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140512/#msg140512
- 04/10/2018: estimate=5:06, race (Ben & Jerry's Ice Cream Mile), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140630/#msg140630
- 04/14/2018: estimate=5:05.4, workout (grass), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140720/#msg140720
- 04/26/2018: official=5:00.97, race (Duval Street Mile), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141110/#msg141110
- 05/02/2018: split=5:01 / estimate=5:08, workout (grass), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141260/#msg141260
- 05/15/2018: split=4:56 / estimate=4:59, workout, http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141504/#msg141504
- 05/18/2018: split=4:50 / estimate=4:52 / official=5:01.14, race (Broward Elite Athletic Showcase), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141584/#msg141584
- 05/23/2018: estimate=4:58, workout, http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141685/#msg141685
- 05/28/2018: estimate=5:16, 5k race, *


2000m (~1.25mi):

2400m (~1.5mi):

3000m (~1.75mi):
- 05/28/2018: 10:22 in a 5k, race, road, *

2 mile:
- 05/28/2018: 11:12 (-3s) in a 5k, race, road, *

2.5 mile:

5k: ROAD/OTHER:
- 03/03/2018: official=18:05, estimate=17:43}, race (MPS Superhero 5k) *
- 03/18/2018: official=18:05, estimate=17:39, grass *
- 04/17/2018: official=17:35, race (FICPA 5k) *
- 04/28/2018: estimate=18.06 / official=18:25, race (Mariners March 5k) *
- 05/04/2018: official=18:14, race (Sunfest TGi5k) *]http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141299/#msg141299]*
- 05/12/2018: estimate=17:35 / official=17:51, race (Taravella Athletics 5k) *
- 05/13/2018: estimate=18:17 / official=18:40, race (Mother's Day 5k) *
- 05/28/2018: estimate=17:52 / official=18:02, race (Memorial Day 5k Classic @ Weston) *
- 06/03/2018: estimate=17:44 / official=17:53, race (Run For The Ribbons 5k} *

5000m: TRACK:

4 mile:

5 mile:

6 mile:

10k / 10000m (~6.2mi):
- 03/10/2018: estimate=37:04 / official=37:13, race (Giving Kids a Running Start 10k), *

miles in one hour:
- 03/23/2018: (9.92): 10 mi @ 60:32, race (Race For Women's Wellness / Coral Springs Half Marathon}, +

half marathon (~13.1mi):
- 03/23/2018: estimate=1:21:24 / official=1:21:40 + 10 mi @ 60:32, race (Race For Women's Wellness / Coral Springs Half Marathon}, +

marathon (~26.2mi):
- 01/29/2018: 3:27:13 @ 7:54 min/mi, training run with watch stops, according to endomondo: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138904/#msg138904

2 hour runs:
- 03/18/2018: 5k race + 2hr grass long run *
- 04/06/2018: 2 hours, workout (grass) *
- 04/18/2018: 2 hours, workout (grass) *
- 04/22/2018: 2 hours light, workout (grass) *
- 05/01/2018: 2h33m, workout (grass) *
- 05/07/2018: 13.43 mi @ 1:57:00, workout (grass) *
- 05/10/2018: 2 hours, workout (grass/hills) *
- 06/03/2018: 2 hours 15 min, workout (grass/hills} *
- 06/09/2018: 2hr @ 13 mi grass/mud/rocks/dirt/puddles/flooding/rain/wind

3 hour runs:
- 03/13/2018: 20 mi @ whatever (track + light long run), *
- 05/13/2018: 19.2 mi @ 3:00:00, workout (Vista View), *
- 05/19/2018: 20 mi @ 3:00:00, workout (Vista View), *
- 05/28/2018: 17 mi @ 3:00:00, workout (Vista View), *

4 hour runs:

5 hour runs:

6 hour runs:
- 05/04/2018: 24 miles @ 6:11:00, mixed (5k + random running), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141299/#msg141299

Hills - general:
- 03/03/2018: Vista View *
- 04/11/2018: 3-Hills Park http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140642/#msg140642
- 04/12/2018: Vista View hard hill sprints, http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140667/#msg140667
- 04/21/2018: Vista View http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140950/#msg140950
- 05/09/2018: 3-Hills Park http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141404/#msg141404
- 05/10/2018: 3-Hills Park http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141426/#msg141426
- 05/13/2018: Vista View http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141470/#msg141470
- 05/19/2018: Vista View http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141634/#msg141634
- 05/23/2018: 3-Hills Park *
- 05/28/2018: Vista View *
- 06/03/2018: 3-Hills Park *
- 06/05/2018: 3-Hills Park *
- 06/10/2018: 3-Hills Park

Intervals - general:
- 06/06/2018

Doubles - general:
- 05/15/2018
- 05/16/2018
- 05/23/2018
- 05/24/2018
- 06/02/2018
- 06/03/2018
- 06/04/2018
- 06/05/2018
- 06/06/2018
- 06/07/2018
- 06/08/2018
- 06/10/2018

Newspaper Articles - haha:
- 04/28/2018: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141138/#msg141138

sub5 mile splits:
- 05/15/2018: split=4:56 / estimate=4:59, workout (track), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141504/#msg141504
- 05/18/2018: split=4:50 / estimate=4:52 / official=5:01.14, race (Broward Elite Athletic Showcase), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141584/#msg141584
- 05/23/2018: estimate=4:58, workout (track), http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141685/#msg141685

sub3 km splits:
- 05/25/2018: split=2:53 / effort=1150m@3:19, workout, *

---

Training Summary:

02/28/2018: {rest}, {bw}, *
03/01/2018: {grass light, double progression}, *
03/02/2018: {1.5hr light grass}, *
03/03/2018: {race, MPS Superhero 5k, 17:43 /18:05}, {1hr light, hills}, *
03/04/2018: {rest}, {1.5hr lightwalk}, *
03/05/2018: {1.5hr, 3 x progression}, *
03/06/2018: {track, speed, 4 mi tempo (6:14,6:03,5:56,5:52)}, *
03/07/2018: {1.5hr grass, progression}, *
03/08/2018: {speed, track, 3 w/u, 6 progression down to 5:21 mile}, *
03/09/2018: {rest}, {recovery walk}, *
03/10/2018: {race, Giving Kids a Running Start 10k, 37:04/37:13 }, *
03/11/2018: {rest}, *
03/12/2018: {rest}, {bw}, *
03/13/2018: {3hr track + long run}, *
03/14/2018: {1hr speed rope, injured my big toe/forefoot pad}, {bw}, *
03/15/2018: {2hr light grass, fasted}, *
03/16/2018: {1hr light grass}. {bw}, *
03/17/2018: {3 mi progression from 7:10 to 5:49}, *
03/18/2018: {race, Schiffy 5k, 17:39/18:05}, {2hr light run, grass}, *
03/19/2018: {1.5hr light}, {bw}, *
03/20/2018: {speed, track, intervals}, *
03/21/2018: {1hr light @ 7:XX}, {bw}, *
03/22/2018: {rest}, {1.5hr light walk}, *
03/23/2018: {rest}, {1hr light walk}, *
03/24/2018: {race, Race For Women's Wellness / Coral Springs Half Marathon, 1:20:24/1:21:40 , 10 mi @ 1:00:32 , 15k 56:09 , 10k 37:23, vo2max=65}, +
03/25/2018: {1.5hr walk, crazy sore after race}, +
03/26/2018: {rest}, +
03/27/2018: {1.5hr light grass}, +
03/28/2018: {1.5hr light grass, shut down running for a week after this, nagging issues, +
03/29/2018: {rest}, {1.5hr light walk}, +
03/30/2018: {rest}, {1.5hr light walk}, {bw}, +
03/31/2018: {1.5hr basketball dribbling}, {bw}, +
04/01/2018: {3hr speed walk}, +
04/02/2018: {1hr basketball dribbling}, {bw}, +
04/03/2018: {45min basketball dribbling}, {bw}, +
04/04/2018: {2hr light with some hardest stuff mixed in, vo2max=65}, +
04/05/2018: {rest}, {bw}, +
04/06/2018: {2hr light + hard mixed in, grass, 5:17 mile inside, fastest mile of 2018}, +
04/07/2018: {1.5hr light, grass/dirt/rocks}, *
04/08/2018: {race/workout, Gumbo Limbo 10k, 18.3 top speed  }, *
04/09/2018: {1hr light, grass/rocks/dirt}, +
04/10/2018: {race, Ben & Jerry's Ice Cream Mile, 5:06/5:15}, {stretch}, +
04/11/2018: {1.5hr grass, flat/hills}, {bw}, {6mi light}, +
04/12/2018: {1.5hr hills/mulch, hill sprints}, {1hr stretch}, +
04/13/2018: {1hr light + progression, thick grass}, {stretch}, +
04/14/2018: {hard speed grass, 5:05 grass mile , intervals, 3 mi progression}, +
04/15/2018: {rest}, {2hr light walk}, {bw}, +
04/16/2018: {rest}, +
04/17/2018: {race, FICPA 5k, 17:35}, +
04/18/2018: {2hr light grass/dirt/rocks}, +
04/19/2018: {1.5hr light grass}, +
04/20/2018: {1.5hr light grass}, {bw}, +
04/21/2018: {1.5hr light hills with one ME hill sprint}, {bw}, +
04/22/2018: {2hr light grass}, +
04/23/2018: {speed, track, 1km, 400, 2x200m}, +
04/24/2018: {rest}, {1hr relaxed walk}, *
04/25/2018: {rest}, +
04/26/2018: {race, Duval Street Mile, 5:00.97}, +
04/27/2018: {rest}, {4hr light walk}, +
04/28/2018: {race, Mariner's March 5k, 18:06/18:25}, +
04/29/2018: {rest}, +
04/30/2018: {sub5 intervals, grass}, +
05/01/2018: {2h33m light, grass}, {bw}, *
05/02/2018: {speed, grass, 5:01 mile - grass , hang on, 2 mile progression}, *
05/03/2018: {rest}, {light walk}, *
05/04/2018: {race, TGI5k 5k, 18:14}, {4 hr light, 22 miles}, *
05/05/2018: {rest}, {4 hour light walk}, *
05/06/2018: {2 hours light, grass}, *
05/07/2018: {rest}, {bw}, *
05/08/2018: {hard intervals, track}, *
05/09/2018: {1.5 hr, hills/grass}, *
05/10/2018: {2 hr, hills/grass}, {bw}, *
05/11/2018: {rest}, *
05/12/2018: {race, Taravella Athletics 5k, 17:35 /17:50}, *
05/13/2018: {race, Mother's Day 5k, 18:17/18:40}, {3 hours @ 19.2}, *
05/14/2018: {rest}, *
05/15/2018: {track, 4:56 mile , 200m 28.81 }, {bw}, {50 min light}, *
05/16/2018: {50 minutes light, grass/rocks/dirt}, {1.5 hours light, roads}, *
05/17/2018: {rest}, *
05/18/2018: {track meet, 4:50 estimated mile , 4:52 mile , 5:01 official mile, 28.29 200m}, *
05/19/2018: {rest}, *
05/20/2018: {3hr, long run, mulch, hills}, *
05/21/2018: {rest}, *
05/22/2018: {speed, track, 4:58 mile}, {bw}, {1hr light-to-mod progession, grass}, *
05/23/2018: {1h15m light, grass, hills}, {1hr, rocks/dirt}, *
05/24/2018: {1hr light, grass}, *
05/25/2018: {speed, track, 2:53 1km  + tempo}, *
05/26/2018: {rest},{bw}, *
05/27/2018: {rest}, *
05/28/2018: {5k race, Memorial Day Classic @ Weston, 17:52/18:02, 3k @ 10:22 / 2-mi @ 11:12 }, {3hr light with hill sprints each lap}, *
05/29/2018: {1hr light, grass}, *
05/30/2018: {2hr, 20-30% speed for 7 miles, strides, grass}, {bw}, *
05/31/2018: {1.5hr light, grass}, {bw}, *
06/01/2018: {800m @ 2:19, 1hr long run}, *
06/02/2018: {1.5hr very light trot, grass}, {30min light, dirt/rocks/grass}, *
06/03/2018: {5k race, Run For The Ribbons 5k, 17:53/17:44}, {2hr18m, 14.1 mi, 100.1 miles for the week }, *
06/04/2018: {38 minute light progression, grass}, {50 minute progression 9:50 to 6:47, grass} *
06/05/2018: {hill sprints, grass}, {bw}, {light progression, grass} *
06/06/2018: {30 minutes very light progression, epic session: flying, grass}, {evening hard/relaxed speed on grass, intervals} *
06/07/2018: {1h40min light heat run, grass}, {bw}, {beautiful progression run, grass} *
06/08/2018: {40min light progression 10:55 to 7:49, grass}, {bw}, {light progression 10:XX to 8:3xx} *
06/09/2018: {2hr awesome light run, grass} *
06/10/2018: {70min light grass}, {} *

Mileage Per Week
04/30/2018: 86.0 *
05/07/2018: 54.5 *
05/14/2018: 53.1 *
05/21/2018: 39.8 *
05/28/2018: 100.1 *
06/04/2018: 102.5 *
06/11/2018: 100.4 in 6 days *

I put more distances in there because, PR'n subsets of a distance helps with the goal distance etc. And since i'm constantly attempting to PR, I need to mix it up alot, it's brutal sometimes.

TODO (soon): Fill in all of the pace chart calculators for most of the distances. Need to be able to easily reference this data.

As you can see, i've included distances across the entire spectrum. One reason for this, is that it'll keep me "honest" & focused across the entire spectrum. The other reason, is that I think I have a pretty solid mix of speed & endurance that covers the entire spectrum. For me to neglect one, neglects the others.

Pacing info: (general numbers)

1-mile @ 04:39: https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=1&distanceunit=m&duration=0%3A4%3A39
- 1-mile: 04:39
- 5k: 15:28 @ 4:58 min/mi
- 10k: 32:16 @ 05:11 min/mi
- half marathon: 1:11:04 @ 05:25 min/mi
- marathon: 2:28:12 @ 05:39 min/mi

5k @ 15:59: https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=5&distanceunit=k&duration=0%3A15%3A59
- 1-mile: 04:48
- 5k: 15:59 @ 5:08 min/mi
- 10k: 33:21 @ 05:21 min/mi
- half marathon: 1:13:28 @ 5:36 min/mi
- marathon: 2:33:10 @ 05:50 min/mi

10k @ 35:59: https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=10&distanceunit=k&duration=0%3A35%3A59
- 1-mile: 5:11
- 5k: 17:16 @ 5:33 min/mi
- 10k: 35:59 @ 5:47 min/mi
- half marathon: 1:19:20 @ 6:03 min/mi
- marathon: 2:45:24 @ 6:18 min/mi

half marathon @ 1:19:59: https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A19%3A59
- 1-mile: 5:13
- 5k: 17:25 @ 5:36 min/mi
- 10k: 36:19 @ 5:50 min/mi
- half marathon: 1:19:59 @ 6:06 min/mi
- marathon: 2:46:45 @ 6:21 min/mi

IMHO, that models my abilities somewhat decent. My <= mile time is way better than it should be based on my 5k. But my 5k should be improving as well, since I can drop a strong 2 mile. So, 5k is just more racing and more guts. After 5k though, the speeds get considerably slower. This gives me a decent buffer between middle & long distance ie, if i'm near low 16:XX pace on a 5k, I should also be in shape to drop a serious half, but not according to the calculator (yet), because my experience at holding such speeds for so long just won't be there. But going considerably slower for that distance should be doable. Example: 1-mile @ 04:39 ability, 5k goal is ~30s slower than calculator, and 10k goal is ~3 minutes slower than calculator, and half goal is ~8 minutes slower than calculator. That happens a little less so for 5k. Then it goes in the opposite direction for half and marathon. To hit a goal half of 1:19:59, i'd need a 1-mile of 5:13, of which I *already* have a 4:5X, and by the time I get near that level it should be low 4:4x's.

I guess what i'm getting at is: the longer distance goals have more of a buffer. If I push it hard for the shorter stuff, my natural endurance abilities PLUS that buffer should be achievable. The hard part is going to be getting those <= 5k times .. well, 5k might be the hardest! LMAO!

Out of everything I listed, I think 5k is the hardest goal. 5:08 for 3.1 is really rough. We'll see though .. If I can get it to 5:12 for 2.8 and clean up for 0.3, good deal. :/ 

 

first of two complete rest days.. feel great though! haha!

feel surprisingly good today.



12/29/2017

bw = 143
- nice
bw before bed last night = ?
soreness = quads barely
aches/injuries = calves tight (left moreso)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good

wakeup = 8:30 AM

log:
10:00 AM: food: oatmeal with honey, water, sea salt pita chips
11:30 AM: leg drain: 30 minutes (painful)
04:00 PM: food: sauteed yam in pink sea salt/olive oil, prunes, chicken malanese (sp?), water
07:30 PM: leg drain: 30 minutes (painful)
10:00 PM: food: 3 x grapefruit, big bowl of shredded wheats with honey and almond milk, 3 x water


stretch:
icing:
self massage:
leg drain:
11:30 AM: leg drain: 30 minutes
07:30 PM: leg drain: 30 minutes (painful)


contrast showers:
naps:

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142),(28,143),(29,143)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?),(26,16.4,?),(28,14.5,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s"),(28,"800m @ 2:18.4")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(27,"quads moderately, calves slightly, hamstrings moderately"),(28,"quads slightly, hamstrings slightly, calves slightly"),(29,"quads barely")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight"),(28,"calves tight"),(29,"calves tight (left more so))"]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"loose"),(29,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"tight"),(29,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight"),(28,"tight"),(29,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5),(28,10:00AM,10),(29,08:30AM,8.5)]
- FORMAT: (day, wakeup time, hours slept)

guess not. but now we do.

Another 'recovery' day PR - hit 140kg x 8 reps at 90.2kg bw -- was supposed to go for 137.5kg but i wasnt feelign like getting turnt up for 137.5kg. 1rm calculator says 145kgx8 ->180kg singl which is my goal. Not far now. 2 weeks?

didn't feel like getting turnt up for 137.5, so you made it 140kg? hah.

solid.

dno, 2 weeks sounds reasonable .. and you hit this on a recovery day so.