rest day, but hopefully a nice long walk in the cold later.
calves are pretty tight.. leg drain was painful. when it's painful, that usually means I really needed it.
12/09/2017bw = 140
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- nice. would love to be < 140 on wednesday (last mile race) while feeling rested/strong af.
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also, those prunes "worked" .. damn. i didn't even get them for that, i just love prunes and had a craving for them.bw before bed last night = 144
soreness = calves slightly
aches/injuries = right big toe barely (nice!), left knee barely
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good
wakeup = 10 AM
- staying up too late
log:10:15 AM: food: almond milk, 4 x grapefruit
- 3 week old grapefruit and they tasted perfect....... amazing
12:30 PM: leg drain: 30 minutes (painful)
01:30 PM: food: orange chicken, sourdough, water, non-dairy cashew kefir
06:00 PM: food: almond milk, water, cashews
07:00 PM: workout: 9.2 miles in 2h:06m:00s, evening moderate speed walk: 1 x 14:XX (warmup) + 8 x 13:XX. legs feeling strong, it's going to be surprisingly cold for the next 4 days or so - nice.
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https://www.strava.com/activities/130867540010:00 PM: food: tons of water, sauteed yam in olive oil/pink sea salt, sauteed spinach, chicken italiano, banana chips, an entire bag of prunes (eek), blueberries, non-dairy cashew kefir
stretch:icing:self massage:leg drain:12:30 PM: leg drain: 30 minutes (painful)
contrast showers:naps:
Monthly Tracker: 2017December (12) 2017TODO:Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,(140)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
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