Author Topic: ADARQ's journal  (Read 716030 times)

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adarqui

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Re: ADARQ's journal
« Reply #5925 on: January 17, 2016, 02:42:10 pm »
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Pretty cool.... People like to measure their 40' and 100's. But i wonder what it would be like if we all knew our top speeds, and how that correlated with things like SVJ, DLRVJ, SLRVJ, squat:bw ratio, etc.

ya it's nice/fun to just "see" the speed (mph) in the data. gives me a measure I can try to beat when I do these freestyle sprints; which makes me want to do more sprinting.



Pretty cool.... People like to measure their 40' and 100's. But i wonder what it would be like if we all knew our top speeds, and how that correlated with things like SVJ, DLRVJ, SLRVJ, squat:bw ratio, etc.

The thing is - if you know your 40 time and your 100 time then you can calculate your top speed with almost perfect accuracy...  We don't really hit an instantaneous top speed that much faster or slower than our best 10m split over the course of the 100... 

Your top speed will have very little correlation with your squat:bw ratio and little correlation with your other jumps. 

yup. this is a different subject, but i imagine the "improvement" of top speed and how fast you can reach it would correlate somewhat to improvement in various jumps.

pc!

adarqui

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Re: ADARQ's journal
« Reply #5926 on: January 17, 2016, 02:53:49 pm »
0
yesterday.



01/16/2016

Bio: Morning

sleep = 7
wakeup = 7 AM
bw = 156 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt, left lat a little from stretching
bananas = 5
feel = decent



Food

7:30 AM

- 1 x orange juice
- 1 x greek yogurt



Session: Morning

9 AM - 10 AM

walk + short sprints:
- data above ^^
- listened to a deep learning lecture
- 17 short sprints
- top speed: 15.1 mph over ~80m
- felt crappy in the first few sprints.. body hasn't done that in a while, so had to adjust. eventually felt ok.
- need to make sure I start sprinting more.



Food

10 AM

- 1 x whole milk



Session: Afternoon

12 PM - 2 PM

tennis: ~45 min
- helped my dad warm up for his tournament
- hit good, was fun, no wind

calisthenics:
- hit an L-set for a few seconds
- felt very light/explosive
- more progress yet again on various movements
- more progress on planche & front lever
- did some single leg rdl & "half squats" while holding my off-leg in a quad stretch.. like this
- did these 'pullups' where I just keep switching from pullup to chinup grip while being pulled up fully/half way etc.. was nice.



Food

2:30 PM

- 1 x whole milk



Food

5 PM

- 2 x hamburgers with bleu cheese on a bun
- 1 x beet juice drink
- some baked beans
- some salt and vinegar chips
- some brie and crackers
- some cookie & cream bark
- 1/2 pint haagen dazs ice cream

^^ feels good to eat like that and not care one bit.



Food

9 PM

- 1/2 pint haagen dazs ice cream (pistachio)




good day. got alot of stuff in plus 3 dog walks (I never list them but they are about a mile). also got in some programming and audio learning.

but then watched a ton of NFL playoffs (amazing as expected) and the Deontay Wilder fight.

pc!

adarqui

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Re: ADARQ's journal
« Reply #5927 on: January 17, 2016, 02:54:43 pm »
0
just ate a ton of brisket and i'm watching NFL playoffs.

 :ibsquatting:

also my quads are considerably sore from yesterday's sprints.. hamstrings a bit too. nice.

adarqui

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Re: ADARQ's journal
« Reply #5928 on: January 17, 2016, 11:27:17 pm »
0
relaxed, coded, watched NFL playoffs, 60 minutes, Billions (on showtime), and some UFC.

Billions was pretty good, worth watching.




01/17/2016

Bio: Morning

sleep = 9
wakeup = 10 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = quads alot, hamstrings alot, groin slightly, upper body tight, chest sore
aches = right knee slightly (bleh)
injuries = toenails wrekt
bananas = 4
feel = tired



Food

1 PM

smoked bbq:
- lots of brisket
- some bbq pork
- lots of mac & cheese
- roasted corn on the cob
- half of a bread roll
- 1/2 pint haagen dazs ice cream



Food

6 PM

- 1/2 pint haagen dazs ice cream



Food

9 PM

- 4 x fried bananas with brown sugar/butter on a bed of peanut butter
- 1 x whole milk

i love this damn adarq specialty dish. ;f



Session: Recovery

9:30 PM

- stretching
- good stretch.. lots of quad/adductors



Food

11 PM

- some whole cottage cheese



got some coding in. mostly messing with parsing/analyzing data from my garmin's .FIT files. going to mess with it some more tomorrow. some stuff here:

http://www.adarq.org/lets-nerd-the-f-out/garmin-reverse-engineering/msg114508/#new

pc

adarqui

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Re: ADARQ's journal
« Reply #5929 on: January 18, 2016, 11:15:15 pm »
+1
01/18/2016

Bio: Morning

sleep = 8
wakeup = 8 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly
aches = right knee slightly (bleh)
injuries = toenails wrekt
bananas = 1
feel = good



Food

8:30 AM

- 1 x orange juice
- 1 x greek yogurt



Session: Morning

11 AM - 12 PM

upper calisthenics:
- listened to some nice simon peyton jones lecture
- progress again
- hit an L-sit for ~5sec or so.. so, I can't hit an L-sit without counter balancing by positioning myself back more.. i just can't get my legs up with torso completely upright, hip flexors just too weak and tight. fwiw, leaning back is difficult.
- did some cool mixed grip pullup stuff: pulling myself up to one side of the bar then going underneath and going the other side etc, did a bunch of those. could be why my lats are so sore.
- did some nice 'walking dip' stuff on the parallel bars.. picture walking with the legs but instead with arms, and a dip between each step.. so ~10 or so.. few sets of this.
- a bunch of movements & holds with legs "split", tons of glute.. really helped with planches too, made progress on those
- lots of other stuff



Food

12:30 PM

- 1 x peanutbutter sandwich on english muffin
- 1 x whole milk
- 2 x gatorade
- some cookies and cream bark



Food

2:30 PM

- 1 x greek yogurt



Session: Evening

6:30 PM - 7:30 PM

run:
- 9.19 mi in 1:05:57
- ipod: listened to an Idris lecture (dependently typed functional programming)
- calories: 1,122
- pace: 7:11 min/mi
- speed: 8.4 mph
- strike: heel->toe & flat, focused on hip ext
- decent run.. happy with it.

splits:
- mile 1,2,3: 6:47, 6:53, 6:56
- mile 4,5,6,7,8,9: 7:21, 7:20, 7:28, 7:19, 7:24, 7:17
- mile ~10: ~8:33

surprisingly consistent splits considering how INSANELY CHOPPY my running data looks.. none of my runs have looked this choppy. I guess it's due to how i was focusing on hip ext.. definitely didn't feel like I was going up & down with my pace during my run:



nuts ^^



Food

8:00 PM

- 5 x eggs sunny side up
- some leftover brisket
- 1/4th pint haagen dazs



Food

10 PM

- 1 x grape fruit juice
- 1 x greek yogurt



lats are very sore from today's calisthenics.

probably just going to run tomorrow night.. then wed is rings + short sprints.

pc!

LBSS

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Re: ADARQ's journal
« Reply #5930 on: January 19, 2016, 01:22:24 pm »
+1
the elevation data is hilarious. flat terrain much?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

adarqui

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Re: ADARQ's journal
« Reply #5931 on: January 19, 2016, 02:39:16 pm »
0
the elevation data is hilarious. flat terrain much?

hah ya.. i've laughed at it too. that's south florida for you.

there's nowhere to run where you would see a different elevation.. everything is consistently flat. probably better that way.

pc!

adarqui

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Re: ADARQ's journal
« Reply #5932 on: January 19, 2016, 11:33:47 pm »
+1
listened to a bunch of Ray Kurzweil tonight during my run, very very fun.



01/19/2016

Bio: Morning

sleep = 9
wakeup = 9:30 AM , BLEH
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = quads slightly
- surprisingly no upper body soreness
aches = none
injuries = toenails wrekt
bananas = 2
feel = good



Food

12 PM

- 1 x grape fruit juice
- 1 x beet + berry juice
- 1 x greek yogurt



Food

3 PM

- 1 x whole milk
- 1 x greek yogurt
- 2 x gatorade



Session: Evening

cold & windy, eh!

run: half marathon
- 13.40 mi in 1:46:49
- distance PR since getting the garmin watch, +3 miles  :personal-record:
- pace: 7:58 min/mi
- speed: 7.5 mph
- calories: 1641
- strike: heel->toe, flat

splits:
- half marathon: 1:44:37
- miles 1,2: 6:36, 6:50
- miles 3,4,5,6,7: 7:25, 7:34, 7:46, 7:51
- miles 8, 9, 10, 11, 12, 13: 8:08, 8:21, 8:06, 8:39, 8:52, 8:58
- miles ~rest: ~9:22

hah.. every split except for 1, was slower than the previous.. so every single mile I got slower. that's funny. I wasn't trying to push it at all, was just relaxing & listening to some lectures. Legs started feeling dead around mile 11. Listened to several Ray Kurzweil lectures on machine learning, the brain, and where technology is headed. Just kept running basically, until the lectures were done. Good stuff.

Quads were tight the entire run so I didn't use my "faster form".

When I got home my lips/hands were numb, was like ~54 F outside with lots of wind, that's freezing to a Floridian.

graph of consistent speed decline, hehe:

http://i.imgur.com/w3tawkr.png



Food

9:00 PM

- 1 x whole milk



Food

- 1 x grilled chicken sandwich on wheat with shredded parmesan
- 1 x tomato bisque soup with parmesan cheese
- some brie and crackers
- some cookies and cream bark
- 1 x banana



quads are very tight right now. hopefully they are ok for tomorrow so I can do some short sprints (no distance).

tmw (hopefully) is calisthenics (rings) in session 1, and short sprints in session 2... quite possibly will change if i'm dead from what I did tonight. ;f

the fact that I could just run a half marathon distance on a whim is a good thing.. throwback adarq is emerging.

pc!

LBSS

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Re: ADARQ's journal
« Reply #5933 on: January 20, 2016, 09:31:31 am »
0
haha the wind chill was -8 here yesterday.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

adarqui

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Re: ADARQ's journal
« Reply #5934 on: January 20, 2016, 09:38:32 am »
0
haha the wind chill was -8 here yesterday.

EEK. heh!

I don't realize how good I have it.. :)

adarqui

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Re: ADARQ's journal
« Reply #5935 on: January 20, 2016, 11:28:13 pm »
0
fuq. banana/peanutbutter desert after dinner has me feeling like my stomach is going to explode. ;f


01/20/2016

Bio: Morning

sleep = 7
wakeup = 7:00 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = quads, hamstrings slightly
aches = none
injuries = toenails wrekt
bananas = 5
feel = good



Food

7:30 AM

- 1 x orange juice
- 1 x greek yogurt
- 1 x banana


Session: Afternoon

11:20 AM - 12:20 PM

ring workout:
- hit an L-set with rings
- hit "skin the cat" also
-- first time ever trying skin the cat.. was scary but turned out to be easy
- did lots of dip variations and horizontal pullup variations, a few pullup variations
- also some core and pushup variations

VERY FUN SESSION



Food

1 PM

- 1 x whole milk
- some cookies and cream bark



Food

3 PM

- 1 x grapefruit juice
- 1 x greek yogurt
- 1 x banana
- 1 x starbucks blueberry muffin



Session: Evening

6:30 PM

short sprints:
- 11 sprints with big recovery walking, 6.40 mi in 1:40:17
- fastest: 16.5 mph
- only did one max sprint, the 16.5 mph in ~100m.. didn't want to go crazy, feeling tight/sore in upper & quads/hamstrings
- did a few 200m-300m sprints
- ipod: bitcoin documentary and some functional programming stuff
- overall speed: 3.9 mph
- felt good

going to work on my sprint analyzer code tomorrow to pull out the data.. so that I can just run the analyzer on it and get all of the data the way I want it.



Food

8:30 PM

- 1 x whole milk



Food

9 PM

- 6 eggs scrambled with shredded parmesan, green pepper, mushroom
- english muffin with butter
- 1 x orange juice

- 3 x fried banana atop ~3 tbsp peanutbutter
-- bad idea, feel wrecked.



gr8 day, sucks to end it wrecked by the banana+pb combo. :)

pc

adarqui

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Re: ADARQ's journal
« Reply #5936 on: January 21, 2016, 11:21:50 pm »
0
01/21/2016

Bio: Morning

sleep = 9.5
wakeup = 9:30 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = quads, hamstrings slightly, upper/mid back alot, lats slightly
aches = lower back slightly
injuries = toenails wrekt
bananas = 0
feel = good



Food

11 AM

- 1 x orange juice
- 1 x greek yogurt



Food

1 PM

- 1 x gatorade



Food

3 PM

- 1 x whole milk
- 1 x greek yogurt



Session: Evening

run:
- 6.33 mi in 44:37
- pace: 7:03 min/mi
- speed: 8.5 mph
- felt dead.. soo.. i guess pretty good speed/run for feeling dead
- ipod: kurzeil & bitcoin

splits:
- miles 1,2: 6:24, 6:50
- miles 3,4,5,6: 7:06, 7:27, 7:21, 7:18
- miles ~7: ~7:20

wanted to do 9 miles but was just toast.. ;f



Food

8:30 PM

- saute veggies (brussel sprouts, carrots, potatoes, mushrooms, asparagus)
- 1 x english muffin with butter
- 1/2 pint cookies & cream ice cream



Food

9:00 PM

- salt & vinegar chips



Session: Stretching

- lots of quads, adductor



Food

11:20 PM

- some cottage cheese



body pretty dead today.. felt good though.

pc

adarqui

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Re: ADARQ's journal
« Reply #5937 on: January 22, 2016, 03:06:07 pm »
0
stormpocalypse has had an effect on south florida. raining like crazy, such a beautifully shitty day. loving it. even did some calisthenics in the rain at the park, was fun-af.

there's something about rainy day programming that I just love.

adarqui

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Re: ADARQ's journal
« Reply #5938 on: January 23, 2016, 10:42:38 am »
0
from yesterday:



looking leaner even though ~same weight, nice. feeling good too.



01/22/2016

Bio: Morning

sleep = 7 hr
wakeup = 8 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = upper/mid back, rear delt, both feet (bottoms)
aches = left thumb - think it's bruised/hurt from rings
injuries = toenails wrekt
bananas = 0
feel = good



Food

8 AM

- 1 x orange juice
- 1 x greek yogurt



Food

10 AM

- 1 x english muffin



Session: Afternoon

11:20 AM - 12:20 PM

calisthenics:
- progress!
- tons of "straddle/split" & rotation variations
- almost hit a plane, closer on L-hang and front-lever, hit L-sit
- "straddle/split" variations are great; it's forcing my knees extended and hips abducted, doing dips/pullups that way, transition into planche attempts etc.. really smashes my glutes.
- was very strong
- after all fatigue at the end, did 7 deep parallel bar dips & 7 dead hang ng pullups.



Food

12:40 PM

- 1 x fair life 2% chocolate milk



Food

1:30 PM

- 1 x beet berry juice
- 1 x greek yogurt
- 2 x gatorade



Food

3:00 PM

- veggie sauce: sweet potato, potato, carrot, mushroom, asparagus, BRUSSEL SPROUTS



Session: Evening

8 PM
- flooding everywhere.. sucked.
- wanted to attempt to PR my 5k for this run, but, weather wrecked it

run:
- 6.12 mi in 43:33
- pace: 7:07 min/mi
- speed: 8.4 mph
- calories: 755
- had to jump over or run through tons of puddles etc, was just annoying. had mud all over my shirt when i got home hehe.

splits:
- 5k: 21:39
- miles 1,2: 6:44, 6:56
- miles 3: 7:05
- miles 4: 6:49
- miles 5, 6: 7:23, 7:49,
- miles ~rest: ~6:45



Food

9 PM

- 1 x whole milk



Food

9:30 PM

- 2 x bleu cheese burgers (ground chuck)
- baked beans
- some salt & vinegar chips



Session: Stretching

10:30 PM

- lots of quad, adductor



Food

11 PM

- 3 scoops haagen dazs java chip ice cream



ofkosdkfodskfosdkgokdsgok!

adarqui

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Re: ADARQ's journal
« Reply #5939 on: January 23, 2016, 11:38:17 pm »
+3
01/23/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = both feet (bottoms)
aches = left thumb - think it's bruised/hurt from rings
injuries = toenails wrekt
bananas = 1
feel = good

fast short sprints made my feet achy.. this is fine but I just have to be careful with it.



Food

10:30 AM

- 1 x orange juice
- 1 x greek yogurt



Food

3 PM

- 1 x beet berry juice
- black beans and rice
- a few crackers



Session: Evening

6:20 PM - 8 PM
- cold and very windy

run:
- 13.22 mi in 1:35:25
- half marathon in 1:35:09 :personal-record: by 11 minutes
- pace: 7:13 min/mi
- speed: 8.3 mph
- strike: heel->toe
- shoes: nb 5000v2
- calories: 1616
- ipod: 2 episodes of at&t's ThreatCast
- strava: https://www.strava.com/activities/718897973

- splits:
- miles 1,2,3: 6:53, 6:40, 6:47
- miles 4: 7:02
- miles 5, 6: 6:57, 6:57
- miles 7: 8:07
-- this is when I was wrecked.. well some of mile 6 too, so mile 6 & 7 were impacted.. slowed a bit and eventually it worked itself out

- miles 8,9,10,11,12,13: 7:07, 7:18, 7:48, 7:08, 7:48, 7:28
- miles ~rest: ~6:19
 
- good run but also very annoying: wore my other non-friction socks which allowed some rocks to get in while running, had to stop for 3 cars who just wanted to run me over, stomach was wrecked at the end of mile 6 and during most of mile 7 (lost ~1.5 minutes on that i bet), lots of tree debris on the sidewalk, ran against alot of wind.. so that being said, definitely a good run, maybe even great. hehe!

so, very happy about that run.. i'm pretty sure I could have PR'd my 10k too if I hadn't had that stomach issue.. I'd love to get my half marathon under 1:30:00!

legs felt good throughout, so they have basically adapted to that distance.

legs achy afterwards, right knee slightly too.



Food

8:15 PM

- 1 x fairlife whole milk



Food

8:40 PM

- 5 scrambled eggs with shredded parmesan & spinach mixed in
- 1 x orange juice
- 1 x greek yogurt



Session: Stretching

9:30 PM - 10:30 PM

- lots of adductor, quads, and also upper body



Food

11:30 PM

- cottage cheese
- 1 x banana



I like these long runs. They've always been my "bread & butter" in terms of running. I wonder if running multiple (2-3) half marathon's per week would be the perfect medicine, or break me down. When I boxed, I ran multiple times per week at close to two hours, and didn't break down any. I'm nearly 10 years older now so that factors in. Also i'm focusing on pace more, so the intensity is higher overall. Might try running 2 or 3 half's next week. Also, why half? I'd like to creep it down into 1:2x:xx's and then 1:1x:xx's.. so that'd be just over an hour of running for 13.1 miles, that's dope.

1:19:00 would be sick: http://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A19%3A00

tomorrow = REST + BBQ BRISKET & MAC/CHEESE + NFL PLAYOFFS + STRETCHING.  :wowthatwasnutswtf:

pc!