Adarq.org

yesterday: complete rest


02/15/2017

Bio: Morning

last night's sleep: 6 hours
last night fell asleep: 8 AM
wakeup = 2 PM
bw = 157 lb.
- 
morning resting heart rate = didn't measure
soreness = chest moderate, shoulders moderate
aches = ankles slightly
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



complete rest.. chest was pretty sore from that workout the day prior.

also didn't workout because of inadequate sleep/going to sleep too late.

a few days ago:

02/13/2017: run, left knee hurt.



02/13/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 6 AM
wakeup = 2 PM
bw = 155 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly, glutes slightly
aches = ankles slightly
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Session: Evening

dead hang neutral grip pullups: BW x 9

dips: BW x 10

some "intense speed":





left knee hurt when going slow .. from those lunges the day before.

That is my entire day.

ahhhhh.. sorry

I have the gouda cheese, turkey and that digorno thing to eat left.

As far as the weight, the gyms scale is at low battery so it wont register a weight and usually takes them  forever to change it.  Looking in a mirror I feel like I look better

nice!

using code tags maybe i suck.

c1    c2   c3       poop
hi    yo   sup      hey!!

even that looks a little weird though, when entering it in.. because we don't use a monospaced font.

:/

yesterday: 02/11/2017: rest, absolutely nothing.



02/12/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 6 AM
wakeup = 2 PM
bw = 157 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = ankles slightly
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

2 PM

- cereal + 2% milk
- green tea
- banana
- pre-made beet juice drink



Food

5 PM

- gatorade



Session: Evening

7 PM

dead hang neutral grip pullups: BW x 10
- ~2-3s hang

dips: BW x 10

dead hang pullups: BW x 8
- ~2s hang

pushups: BW x 35

run: 2.5 mile run with some hard intervals
- 0.34 mi @ 4:40 pace

jumps: L-SLRVJ ~10'5
- ~10 or so jumps each
- felt good

lunges: football field up and back
- explosive/strong

light run home: ~1 mi
- ive never run after lunges.. felt tough, legs dead.. left knee bugged a little during that.





felt fast today.

OH ALSO: I tried to hit those numbers at a lower cadence and I did .. so that's cool. I wanted sub 5's with sub 200 SPM... i was taking "stronger" but less frequent strides.



Food

8:30 PM

- ensure propel



Food

9 PM

- ice cream



Food

10 PM

- mixed nuts
- cereal + whole milk
- propel


Food

5:50 AM

- dno yet, something


im wrecked lately.. programming life. trying to finish this concept still.. i dno why but every time i code something, it seems to turn into an 'eternity'.. i mean i'm definitely getting close to finishing but, it just never seems to end.

BLEH!@$@!$!@



i can't wait to forum tomorrow.. going to fucking forum and not code for a bit.

dumb question: the coding you're doing, is it just for yourself right now? or are you doing some contract work? combo?

ya some contract work for a friend.. no personal projects atm, still annoyed at how bad the forum project went - the author of GHCJS ignoring me completely for over 2 months, when he literally worked with me for an entire day to get my project setup on his local, and he told me he'd look into fixing the bug in HIS COMPILER.

so ya, eventually i'll have to re-write the frontend i was doing in haskell -> in javascript. I dropped GHCJS forever. I'd never recommend anyone take a risk on it. Full stack haskell is a nightmare.

but ya the stuff i'm doing right now is in golang .. well, converting PHP (nightmare) to golang (awesome).. so it's a mix of fun and hell. hah.

pc!

felt good today!


02/09/2017

Bio: Morning

last night's sleep: 7.5 hours
last night fell asleep: 5:30 AM
wakeup = 1 PM
bw = 155 lb.
- 
morning resting heart rate = didn't measure
soreness = light hamstrings
aches = left knee slightly (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

1 PM

- cereal + 2% milk
- green tea
- banana



Food

5 PM

- gatorade



Session: Evening

6 PM

dead hang neutral grip pullups: BW x 10
- nice!! ~3s pause too at the bottom

dips: BW x 7

dead hang pullups: BW x 8
- nice!!

pushups: BW x 30
- felt strong

run: light 2.5 miles with some intervals

jumps: ~10'3 touch - right hamstring felt ok

run home: light ~1 mile with a few more intervals





some nice speed there.. felt way faster than yesterday. a nice ~quarter mile effort at ~4:30 pace.

left knee was annoying me when i first start running, but disappeared after my quarter mile sprint.. and completely during/after my jumps.

only scary thing was when i was done, a half hour later, bent down to touch my toes and right knee (behind the knee) felt real sore.. but that disappeared too.



Food

7:30 PM

- ensure



Food

9 PM

- propel
- alot of brie + crackers
- bread + pesto



Food

10 PM

- some ice cream



Food

11 PM

- propel



Food

5 AM

- cereal + whole milk
- banana




#DoYourJob <-- nice.

feel good right now, but up way too late.

haven't read anything or politic'd in like 2 days.. because i've been coding so much. Porting some crazy disgusting PHP over to golang.. and i'm almost done i think.. which is amazing. Can't wait until i get this ported over, going to be awesome as fuck.