Adarq.org

^^ np! yup, that's dope. I mean it means even more when it's engraved with your name etc.

>= 1.5x mi 1.67 mi @ 9:02 / ~5:24 min/mi pace
- previous PR was 1.41 mi @ ~5:40

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137729/#msg137729
- https://www.strava.com/activities/1310007707
- 1.67 mi @ 9:02.9 (5:24 min/mi), >= 1.5 mi

- run 6.0 km in 29:43
struggle bus

- stretch

whacked the hell out of my knee on the corner of the bed last night. hurt a bit starting out this morning. shoulder is also on a downswing.

lmao stuff like that is the worst.. sometimes (rarely) I whack my knee getting into my car, knee hits something below the dash and just wrecks it. have actually had it swell up before (way back).

things i do on occasion: stub my toe, bang my head, bang my shoulder, bang my elbow, bang my knee, step on a rock outside barefoot and experience neural shutdown (the worst) lmao, bite my lip really bad (actually this is the worst - because once you do it, it'll happen several more times in the near future).

btw I created the thread, to post these highlights, what a fun game to watch: colts/bills, snow game 2017.

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

dsoksdokgd

whole bag of prunes ended up being a bad idea.

speed day.



12/10/2017

bw = 141
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left calf a bit tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good

wakeup = 9:30 AM
- staying up too late

log:
10:00 AM: food: almond milk, water
10:30 AM: leg drain: 30 minutes
- not painful like friday's or thursday's was
12:00 PM: food: was nearby a quick/decent taco joint, so stopped for 3 tacos (2 chicken, 1 beef), and some chips/salsa
02:00 PM: food: sauteed yam in olive oil/pink sea salt, sauteed banana in the remnants of the yam saute, a few chocolate almonds
04:45 PM: food: almond milk, water
06:45 PM: workout: workout: evening speed, surprisingly cold 53F (lol): 1.67 mi @ 9:02.9 / 5:24 min/mi (PR, never held ~5:2X to low 5:3X) for that long) + 0.71 mi (1142m) @ 4:56 pace (1k 3:04) + 400m @ 67s. strides/light recovery miles mixed in
09:30 PM: food: 2 x banana, water
10:15 PM: food: chicken breast, bunch of sourdough rye, non-dairy kefir, lots of water, cashews + banana chips

stretch:
icing:
self massage:
leg drain:
10:30 AM: leg drain: 30 minutes
- not painful like friday's or thursday's was

contrast showers:
naps:





workout: evening speed, surprisingly cold 53F (lol): 1.67 mi @ 9:02.9 / 5:24 min/mi (PR, never held ~5:2X to low 5:3X) for that long) + 0.71 mi (1142m) @ 4:56 pace (1k 3:04) + 400m @ 67s. strides/light recovery miles mixed in
- https://www.strava.com/activities/1310007707
- 1.67 mi @ 9:02.9 (5:24 min/mi), >= 1.5 mi

good session. ~0.71 mi was really good, watch lied to me though, told me ~4:40 pace through the first 100m, turns out it was ~5:05, so that screwed me up a bit. Regardless i'm in the overall ballpark with these ~km efforts. Need to get them consistently under 3min though.

previous PR for ~1.5 mi was ~1.45 mi @ 5:40 pace I think. would have to look it up. so decent PR (more distance, faster pace).

PREVIOUS 1.x PR: 1.41 mi @ ~5:40:
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136468/#msg136468



1.67 mi @ ~5:24 :



0.71 mi @ 4:56:



400m:

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141)]
- 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,?)]
- 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")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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")]
- 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")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"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")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

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)]
- FORMAT: (day, wakeup time, hours slept)

definitely worth a repost, he's a freak.

Rigo quit. Unreal.

Supposed hand injury, doubt it. He was getting owned at the end.

I love how Loma hits Rigo after the bell, nothing. Very next round, Rigo holds, point deduction. Somewhat of a weird fight. Loma spazzing out during those clinches was odd, definitely rattled Rigo though. He hit Rigo with some great shots the first time he spazzed out in the clinch.

Loma used hammer fists & other rabbit punches, late hits on break, hit after the bell etc. Then he cries when he barely gets hit low. I dno, he just bugs me lately.

“no mas chenko”.

I feel like the people who hate Mayweather Jr. I want someone to KTFO Loma.