Adarq.org

afternoon

- walk/clamber around 500-year-old fort x 2 hours

evening

- run 5.05km in 26:05
verrry easy. air quality is very bad at the moment. right hamstring fine, left hamstring oddly a little tight for a kilometer or so in the middle but nbd, went away.

- stretch

those photos you posted on IG are nuts, incredible.. also is that Stephanie close to the edge? I don't think I could do that ... lmfao.

awesome event, got a bunch of great photos/footage.

2nd overall, 18:48 official / 18:37 watch.

also, that stuff I posted yesterday, is a testament to journaling. Basically recreated that exact feeling/performance that I did a week ago, by doing basically the exact same 3 days of training, and eating very similar the day before. I felt so good today, just like I did a week ago.

journaling racks up another win..

so ya to any1 reading this who doesn't journal, or doesn't "journal enough" (to their liking), step it up .. it may not be the most fancy system given current technologies, but it's time tested and I always learn so much from going back through my entries, it really is impressive.

logging diet briefly, stretching, drains, workouts, naps etc .. Turned out to be extremely important for this recent "experiment". Who knows, maybe I would have felt great regardless, had I done things way different, but I personally feel re-creating this environment really seemed to help.



more images & recap in next post.

360 btl in flip flops..



just a nice mill, posted this more for the other clip tho



Guy hoopin .. left does look a bit shoddy.. he takes offense to people saying he has no left, in comments.. Guy spazzes out on people he's nuts. lmao.

still dead.

11/03/2017

bw = 140
bw before bed last night = 142
soreness = hamstrings slightly, quads moderately, shoulders moderately, calves slightly
aches/injuries = left hamstring tendon slightly, right back of knee slightly, left heel slightly
cramping = very slight at the end of my morning run
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but barely sick

wakeup = 06:00 AM

log: 11/03/2017: recovery
06:00 AM: wakeup
06:00 AM: food: 2 x grape fruit, coconut water
07:00 AM: workout: very light run, legs dead/sore, CNS dead, no watch: 3.5 mi @ ~8:5X min/mi
08:30 AM: some light quad/upper stretches
08:30 AM: food: coconut skyr (34g protein? nice)
11:15 AM: food: tijuana taxi: chips + salsa, steak fajitas with an extra order of chicken, water w/ lemon
01:00 PM: quad stretches while waiting for my chicken and waiting in line, at whole foods
01:15 PM: food: whole foods: smoothie with protein
02:00 PM: nap: 2 hour nap
05:00 PM: food: water w/ lemon
06:00 PM: soleus during dishes
07:15 PM: workout: very light run, legs improving, CNS improving, no watch: 5 miles @ 8:5X-9:2X
09:00 PM: food: 2% milk, coconut water w/ pulp, water w/ lemon, toasted sourdough avocado toast, another avocado (so 2 total)
10:00 PM: food: two rolaids
- forgot to edit this in there.. had a bit of "spicy" indigestion before bed, from the lunch

stretch:
08:30 AM: some light quad/upper stretches
01:00 PM: quad stretches while waiting for my chicken and waiting in line, at whole foods
06:00 PM: soleus during dishes

icing:
self massage:
leg drain:

naps:
02:00 PM: 2 hours


workout: very light run, legs dead/sore, CNS dead, no watch: 3.5 mi @ ~8:5X min/mi

There's a reason I had Wednesday's session scheduled for Tuesday. Pushing it ahead one day was too close to this 5k I have Saturday. It's not a "historically fast one" it seems, so just going to relax more and not floor it, as long as someone crazy fast doesn't show up. I imagine i'll feel alot better tomorrow though, not worried about it. 8|


workout: very light run, legs improving, CNS improving, no watch: 5 miles @ 8:5X-9:2X
- https://www.strava.com/activities/1259970980/overview

feeling a bit better. ate a ton of grilled chicken/grilled steak (in some fajitas) earlier & took a nice nap, that helped.

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140)]
- 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)]
- 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: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly")]
- 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")]
- FORMAT: (day, specifics)

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

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

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

^^^ why has no-one done this before haha

no idea but it's really awesome .. looks kinda crazy because of those suits, like they are just floating upwards.

hah.

Have you tried the right-left plant jump? Like the way MJ would dunk off 2 foot a lot of times. You might get better leverage that way, since you are strong on your left leg because you are right handed.

it'd be interesting to know, but considering he almost crushed that dunk at 2:00, not sure why he'd want to even try changing his plant?

I can't recall many people/dunkers online jumping higher or better after changing their plant. Most of them really struggle with it. Pretty much everyone on here has struggled with it, myself included. Even switching the hand barely works for people, ie an LR plant with right hand dunks, switching to LR plant with left hand dunks.

So just saying, considering where he's at right now, experimenting with a different plant seems like a "bad bet". It would be interesting to know for sure, and something that he could mess with more after he lands this dunk he's been chasing.

TLDR, just needs to keep focusing on one thing and that's it, no forks in the road, just crushing that dunk in the most normal way possible.

my 2cents.

peace!

"It's just like an exam: before a big test you've prepared so much, but right before...you might feel like you know nothing! Then when the paper comes, you look at it, OK, OK...you find you know the answers and you pass the test. Just relax; you don't need to stress. You've already trained so much." @wkipsang