Adarq.org

you ever ride those bikes?

Nope, not once. Never even been on one. They are impressive as fu*k though. My dad is a speed bike dude. Drives them to work, teaches piano, drives back etc. People are astonished when they find out he has bikes like that, lmfao.

I broke a few ribs when I was ~14 in a BAD dirt bike accident: my left ribcage is permanently mangled from it, if I inhale deep you can see it. Thus, no desire to get on a bike. At the time, I was getting ready to get into dirt bike racing with my friend, who broke his femur a month or so after I broke my ribs. eek.

peace!!

speed day.



11/07/2017

bw = 140
bw before bed last night = 144
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:30 AM: food: black coffee, coconut water, grapefruit
06:30 AM: workout:
- morning 5k speed: 3 x 1 mile (hard-light-hard) with ~2:40 jog rest between @ {5:37, 7:16, 6:17 (wanted sub 6, dead, fail)}, posture/walking on the way back home
- bw at the park:
-- 3-sec paused dead hang chinups: BW x 8
-- full dips: BW x 6
-- 3-sec paused dead hang ng pullups: BW x 8
-- pushups on bars: BW x 12
-- 3-sec paused dead hang pullups: BW x 5
-- front dips on one bar: BW x 5
08:30 AM: food: whole milk, water w/ lemon
10:30 AM: food: saute'd: 1 yellow onion + 2 x grilled chicken from skewers + 1/2 green pepper, avocado, sweet green tea
01:00 PM: food: water w/ lemon
03:00 PM: food: 3 x grape fruit, water
03:30 PM: stretch: soleus during dishes, everything
05:30 PM: workout: evening hard speed: not max effort ~1030m @ 3:17 (~1km in 3:10 / 5:05 min/mi), bunch of 100's/200's/400's at ~5 min/mi or lower
08:00 PM: food: whole milk
09:00 PM: food: 2 x siggi's, gouda cheese, 2 x toasted sour dough
10:00 PM: food: 2% milk
 


stretch:
03:30 PM: soleus during dishes, everything

icing:
self massage:
leg drain:
naps:


workout: morning 5k speed: 3 x 1 mile (hard-light-hard) with ~2:40 jog rest between @ {5:37, 7:16, 6:17 (wanted sub 6, dead, fail)}, posture/walking on the way back home
- https://www.strava.com/activities/1265186648

felt a bit dead. thought the first mile was alot faster than 5:37, so felt fast but just not getting the stride length that I should on a fast mile. legs didn't have that pop.



workout: evening hard speed: not max effort ~1030m @ 3:17 (~1km in 3:10 / 5:05 min/mi), bunch of 100's/200's/400's at ~5 min/mi or lower
- https://www.strava.com/activities/1266021636
- https://www.endomondo.com/users/26420622/workouts/1029394116

weird day again at the track .. my km attempt had me going in and out of lane 8 to lane 1, to avoid big groups of people on one of the turns.. so started/ended at the 1 km point, but had to make those adjustments, hence the 1030m. Felt pretty good.

seems like I held sub 5 for ~480m on my 1km, then it started drifting above, then brought it back down.

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140)]
- 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): [(01,15.8,3:40),(07,14.8,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

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

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

nice posts ^^

keyword "combos" .. he can string anything together, it's insane & next level shit.

kyrie has pretty much every gear.. in most of the highlights, he just looks so smooth, but when needed, he can turn it up a notch and just go ballistic. his penetration ability is serious.

and man those passes in the spurs game, some are just beautiful.

man those handles.
man those handles.
man those handles.
man those handles.
man those handles.
man those handles.
man those handles.
man those handles.

This is becoming the Kyrie thread............. justifiably.

man this is insane shredded..

i've only seen 1 celtics game so far, but ya they are fun to watch.

Heat/Warriors in an hour!! super amp'd! but i'm going to sleep now.

fml.

 

sup with the Cleveland Cavaliers reading this thread???

Yo LEBRON!!

dude hurtin.

i bought a little scale to weigh my shoes. interesting data so far. ill do it more official tomorrow. but god damn my NB RC5000v2's are literally 3 oz. lmao. so insane.

my most broken in shoes are lighter than the less broken in same version. 1400 mile shay's, 4 oz. 500 mile shay's, 4.25 oz, 300 mile shays, near 4.5 oz. interesting. and my endorphin racer's are 5 oz ... far from 4 oz like they claim. weak.