Author Topic: ADARQ's journal  (Read 738977 times)

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adarqui

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Re: ADARQ's journal
« Reply #8385 on: September 19, 2018, 11:30:56 pm »
+2
page 560!! :wowthatwasnutswtf: :ninja:

speed day!

I cheated and looked at my paces tonight, for today's sessions.. :( but it was fun, so fu*k it. no watch during the sessions though.

hit a 3:05 1km at the track. getting close to start cranking out those sub3 1k's and sub5 mile's again. this time, i'll keep at it. nothing else matters.



09/19/2018

feel like = decent morning, better evening
bw = ?
bw before bed last night = ?
soreness = not much
aches/injuries = right soleus slightly
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: 8.5
wakeup = 07:30 AM (slept in)

top3 finishes:
2018: 22/30 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:40 AM: food: orange juice, rxbar, water
08:00 AM: workout: light + hard dead speed (grass, NW/NLAD, hot/humid af): 3 intervals with short rest
09:00 AM: food: chocolate protein drink, water
10:00 AM: food: whole foods: horrible meal at the hotbar, some beef + mac and cheese (sucked), beet juice, water
01:00 PM: food: rxbar, pistachios, golden oreos, water
04:00 PM: food: coffee + 5 creams + 4 hersheys, peanutbutter banana bites, water
06:00 PM: food: rxbar, water
07:30 PM: workout: some "speee" (track, spikes) {w/u} + {35 min cool down eek} + {re-w/u} + {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}
09:15 PM: food: jamba juice: beet/berry smoothie
10:30 PM: food: salt/vinegar chips, rxbar, water



08:00 AM: workout: light + hard dead speed (grass, NW/NLAD, hot/humid af): 3 intervals with short rest
- https://www.strava.com/activities/1851985591






07:30 PM: workout: some "speee" (track, spikes, NW) {w/u} + {35 min cool down eek} + {re-w/u} + {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}
- https://www.strava.com/activities/1853351088





happy about that ~1km+ .. felt about right.

adarqui

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Re: ADARQ's journal
« Reply #8386 on: September 21, 2018, 09:45:23 pm »
0
yesterday:

rest day.



09/20/2018

feel like = decent morning, better evening
bw = ?
bw before bed last night = ?
soreness = not much
aches/injuries = right soleus slightly
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: 9
wakeup = 09:30 AM (slept in)

top3 finishes:
2018: 22/30 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
- ate good/light
- had a SOLID milkshake @ zinburger. cookies & cream. was surprised at how good it was.

looked kinda like this: (the one on the right :D)


adarqui

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Re: ADARQ's journal
« Reply #8387 on: September 21, 2018, 09:48:00 pm »
+1
light day / pre-race day.

5k race strategy: just going to go hard af early and die. dgaf.



09/21/2018

feel like = decent morning, better evening
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus slightly, right achilles slightly (earlier in the day)
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: 7.5
wakeup = 07:20 AM

top3 finishes:
2018: 22/30 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:30 AM: food: orange juice, rxbar, water
08:55 AM: workout: very light (grass/dirt/rocks, right soleus achy, NW): ~28min
- ate good/light/clean, 2 x beet juice, 5 bananas in the morning
- had a great salad w/ grilled chicken at true foods


old photo of how the salad looks, great salad

?taken-by=andrewdarqui



08:55 AM: workout: very light (grass/dirt/rocks, right soleus achy, NW): ~28min
- https://www.strava.com/activities/1856183885



didn't log food properly the last two days, just too busy.

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Re: ADARQ's journal
« Reply #8388 on: September 22, 2018, 11:12:00 am »
+1


race day!

WENT HARD LIKE I SAID: moving in the right direction again. Started off at 5:1X for the first 1km, ended with 5:24 for the first mile. Downhill from there but still got my 2nd best 3000m.

Next race is October 7.. would like to get close to a low-5 split the first mile, and sub-11 for 2-mile.

I'm back in DGAF-MODE, feels great.



09/22/2018

feel like = very good/light
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: ~6.5-7
wakeup = 05:30 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
05:35 AM: food: orange juice, rxbar, water
06:45 AM: w/u + race: Paul Bersach 5k (small race, no watch): 1st OA @ 18.04 / 17.54 - started out hard (5.24 first mile, decent 1km 3:17 (5:1Xmin/mi)), going to be focusing on PR'n 1km through 2 mile again.
07:30 AM: food: banana, 2 x small granola bars, dunkin donut, water
09:30 AM: food: crocante bakery: pita/egg/bacon/ham/avocado sandwich, french bread w/ butter, orange juice, water
12:00 PM: nap: 3 hours (lol)
03:30 PM: food: banana, coconut cream almond milk (solid), black tea, water
06:15 PM: food: bunch of these "organic olive thin crackers" I hated - but enjoyed, water
08:00 PM: workout: i'm a "miler" - no more wasting time with anything else (grass, pitch dark, no watch, spikes): {~1125m @ 3:22 / 4:55 min/mi, 3:02 1km split (4:53 min/mi)} + {~530m @ 1:30 / 4:34 min/mi} + {~300m @ 49s / 4:16 min/mi, FUCKING CRANKED} ::: great session
09:30 PM: food: pepper jack cheese, stacys pita chips, water



Paul Bersach 5k (small race, no watch): 1st OA @ 18.04 / 17.54 - started out hard (5.24 first mile, decent 1km 3:17 (5:1Xmin/mi)), going to be focusing on PR'n 1km through 2 mile again.
- https://www.strava.com/activities/1857957907
- https://www.athlinks.com/event/279292
- https://runsignup.com/Race/FL/CoconutCreek/1stAnnualPaulBersachMemorial5K
- https://runsignup.com/Race/Results/63701/#resultSetId-130952

- 1st OA @ 18:04 / 17:54
- first 1km: 3:17 (5:1X min/mi)
- first mile: 5:24
- remaining miles: 5:49, 6:04, 5:34min/mi (0.14)
- shut it down that ~3rd mile, that was my reward for going out properly hard.
- 2nd best 3000m: 10:24





Similar to beach2beach splits but a little better, hah: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg143831/#msg143831

ran it completely blind, no split/pace info on my watch. soo, i'm happy about that.

knew I was moving good that first mile.




08:00 PM: wokrout: i'm a "miler" - no more wasting time with anything else (grass, pitch dark, no watch, spikes): {~1125m @ 3:22 / 4:55 min/mi, 3:02 1km split (4:53 min/mi)} + {~530m @ 1:30 / 4:34 min/mi} + {~300m @ 49s / 4:16 min/mi, FUCKING CRANKED} ::: great session
- https://www.strava.com/activities/1859457884/overview

done training for other stuff.. I mean sure i'll race 5k, 10k, half whatever - it's fun.. but i'm done tailoring ANY training to it. If you asked me what I actually care about, it's 1 mile or less.

that's a "winning strategy" for me anyway so it's not a problem. I mean when I double down on what I really care about and presumably what I more naturally excel at, everything improves.

i'll still do slow recovery runs but crazy slow.. no more middle-slow shit, I absolutely hate 6:XX-7:XX. There's something about it that makes me feel awful. I dislike 5:2X+ too tbh. It's either crank/hammer drop, chill, or race.

that last effort made me very happy. that pace, after today's morning session & the prior work this evening, gets me excited.

also happy with the 3:02 1km .. grass/pitch dark/race earlier, i'll take it.

peace!






ballin.






Parkland Dash 5k coming up. I've won 1st OA the last 2 years. I think this race was my first-ever 1st OA. For some reason, I feel like there will be some tougher competition out there this year.. no idea though. Regardless, i'd like to just go out crazy.. crazy meaning, first mile closer to 5:0X and 2-mile under 11. So that's what i'll be working on. Getting back to my sub5 life.. and I plan on staying there this time, no neglecting my mile speed. I lose myself when I neglect it. Focusing on my mile speed "keeps the dream alive", i've realized. Meaning, it keeps the idea that I can hit sub5 splits for several miles, alive in my head. When I start getting slower, but perhaps better-slow at 5k-10k+ etc, that idea starts to fade. I'm out there to fucking crank, not run comfortable. :ninja:

adarqui

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Re: ADARQ's journal
« Reply #8389 on: September 22, 2018, 10:30:28 pm »
+1
been debating bidding on a 2016 Kenya Olympic running jersey.. dropped a bid today. ($120, but that's not too bad considering I spent $80 for my pro brooks running jersey). I really like this one, the color scheme is sick. Also it's not the traditional Kenya red/black.

hope I win the bid.. don't want to "buy it now" @ $160. :D :ninja:






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Re: ADARQ's journal
« Reply #8390 on: September 23, 2018, 08:26:12 pm »
0
got outbid in the last minute.

was watching it with 5 minutes, got confident, went and made food, came back, lost the auction.

FUCK.

"Sorry, you were outbid. This item sold for $122.50"

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Re: ADARQ's journal
« Reply #8391 on: September 23, 2018, 10:43:26 pm »
0
annoyed, I purchased plan-b: 2016 Olympics Kenyan Speed Suit:



basically a singlet that is "tight", not bouncy .. and some half tights. Might be a good purchase.. probably good to wear for mile races, track meets etc.. I imagine it feels compression-ish upper and lower. I've been very impressed with everything i get that's "Nike / Authentic Kenya" race clothing, so i'll probably love this. we'll see. :ninja:

I really wanted that other singlet tho.. i'll stay on the lookout :f



just found this.. this is actually a really good photo showing the differences between traditional race clothes (left) and the speed suit (right):



speed suit is really "tight". I like it. Good to have I think!

:D


I wonder if the stuff i ordered is that tight though, this is a photo of it:



they actually use a photo of manangoi in it .. but i don't see the "white dots" on it.

whatever. should be cool.

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Re: ADARQ's journal
« Reply #8392 on: September 23, 2018, 10:57:06 pm »
+1
light / rest day.

watched lots of football :D Dolphins son. 3-0.

?taken-by=andrewdarqui



09/23/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = quads moderate (nice!)
aches/injuries = right ankle weird (weakness sensation out of nowhere several times per day, probably nothing major though), left medial insertion after stretches ankles a little in the evening
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 8
wakeup = 07:00 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:15 AM: food: orange juice, water
10:00 AM: workout: very light recovery (grass, feel great after last night's speed): 51min
10:50 AM: workout: bw
11:30 AM: food: beet juice, 2 x banana, orange juice, water
01:00 PM: food: char hut: 1/2 lb. burger, sweet potato fries, tons of pickles, water
06:00 PM: food: kilwins: marshmellow smore milkshake OMFG
08:00 PM: food: 2 pieces of bread toasted w/ irish butter, 3 x banana, orange juice, tons of coconut meat!, water
10:00 PM: food: orange juice, lots of water

?taken-by=andrewdarqui

10:00 AM: workout: very light recovery (grass, feel great after last night's speed): 51min
- https://www.strava.com/activities/1860862508
- felt that weakness sensation in my ankle mid-run
- think it's just taxed hard from last night

10:50 AM: workout: bw
- strong

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10 (haven't hit 10 in a while)



if ankle is weird tomorrow, another rest day. otherwise, speed/priming in the AM, hard in the PM.

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Re: ADARQ's journal
« Reply #8393 on: September 24, 2018, 07:17:33 am »
0
annoyed, I purchased plan-b: 2016 Olympics Kenyan Speed Suit:



basically a singlet that is "tight", not bouncy .. and some half tights. Might be a good purchase.. probably good to wear for mile races, track meets etc.. I imagine it feels compression-ish upper and lower. I've been very impressed with everything i get that's "Nike / Authentic Kenya" race clothing, so i'll probably love this. we'll see. :ninja:

I really wanted that other singlet tho.. i'll stay on the lookout :f



just found this.. this is actually a really good photo showing the differences between traditional race clothes (left) and the speed suit (right):



speed suit is really "tight". I like it. Good to have I think!

:D


I wonder if the stuff i ordered is that tight though, this is a photo of it:



they actually use a photo of manangoi in it .. but i don't see the "white dots" on it.

whatever. should be cool.

man im such a noob.

that thing is one piece??? LMFAO.

well, at least i'll own a speed suit. I guess it'll come in handy at some point.

:D

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Re: ADARQ's journal
« Reply #8394 on: September 24, 2018, 09:29:51 pm »
+2
rest/light day.

was going to do a PM session, but didn't!



tomorrow's plan:
- AM: fast but short intervals (~300m repeats with <60s jog rest)
- PM: hard session (1km hard af)
- post hard session: milk shake!



09/24/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus achy (this sh*t just wont completely disappear), right hip barely, right ankle barely
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 7
wakeup = 06:45 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:30 AM: food: rxbar, water
08:50 AM: workout: very light (grass): 41 minutes
09:20 AM: workout: bw
09:45 AM: food: 3 x banana, beet juice, orange juice, water
12:00 PM - 06:30 PM: lots of water
08:30 PM: food: chicken tenders, broccoli/cauliflower/carrot/jalapeno stir fry, some bread, a few pita chips, several coconut heart chunks, water
09:00 PM: food: rxbar, water
09:30 PM: food: water
10:00 PM: deep baseball bat manual rolling/pressure to right soleus (helped a bit, really pressed this small bat in HARD and grinded it up/down slow)
10:15 PM: water


08:50 AM: workout: very light (grass): 41 minutes
- https://www.strava.com/activities/1862703511


09:20 AM: workout: bw
- strong

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10

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Re: ADARQ's journal
« Reply #8395 on: September 25, 2018, 10:50:40 pm »
+1
HARD SPEED MOTHERFU*KING DAY.



09/25/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = quads slightly
aches/injuries = right soleus achy in the morning (got better after first run), quads slightly (better in the evening)
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = tired
hours sleep: 7
wakeup = 06:30 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:35 AM: food: orange juice, rxbar, water
06:55 AM: workout: light + moderate speed (grass, legs/quads dead, no watch): {5 x ~340m @ ~5:0X-4:4X, ~55s recovery} ::: crazy how sluggish i feel in the morning
07:45 AM: food: beet juice, water
08:00 AM: stretch: quads
08:30 AM: food: rxbar, 4 x banana, 2 x toast w/ irish butter, water
10:00 AM: food: dunkin donuts: small frozen hazelnut coffee w/ whipped cream, water
12:00 PM - 06:30 PM: lots of water
05:30 PM: food: protein bar, water
07:00 PM: food: 2 slices of bread, water
08:00 PM: workout: hard speed (grass, spikes, kinda dead but fast): {~550m @ 1:29.7/4:23mm, solid} + {2 x ~320m @ 55.8/4:35mm, 52.6/4:28mm} + {~200m @ 31.9/4:18mm} + {2 x ~100m @ 16.2/4:20mm, 15.9/4:11mm} ::: good session, dropped teh hammer
09:30 PM: food: bunch of monteray jack cheese cubes, stacy's pita chips, beet juice, coconut heart chunks, lots of water
10:30 PM: food: 2 x orange juice, water

06:55 AM: workout: light + moderate speed (grass, legs/quads dead, no watch): {5 x ~340m @ ~5:0X-4:4X, ~55s recovery} ::: crazy how sluggish i feel in the morning
- https://www.strava.com/activities/1864522563
- {5 x ~340m @ ~5:0X-4:4X, ~55s recovery}

wanted to hit up the track tonight and go for a hard 1km .. but, think i'm going to change that to another grass session. quads feel too tight, right soleus is achy (what else is new), and i just feel a bit dead. I imagine tonight i'll feel way better tho.

grass lyfe.

happy with the session. was thinking of doing more ~340's but i'm basically just waking myself up for this evening.






08:00 PM: workout: hard speed (grass, spikes, kinda dead but fast): {~550m @ 1:29.7/4:23mm, solid} + {2 x ~320m @ 55.8/4:35mm, 52.6/4:28mm} + {~200m @ 31.9/4:18mm} + {2 x ~100m @ 16.2/4:20mm, 15.9/4:11mm} ::: good session, dropped teh hammer
- https://www.strava.com/activities/1865992903
- {~550m @ 1:29.7/4:23mm, solid}
- HAMMER DROPPED.
- ^^ movin!!

i run faster w/ a full moon.

first ~550m was solid, had no idea it was *that* fast. very happy about that.

~450m more @ that pace and i'll have a 4:2X min/mi paced 1km... need to make that happen.


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Re: ADARQ's journal
« Reply #8396 on: September 26, 2018, 09:51:14 am »
+1
just made a deal on ebay for a legit kenya olympic singlet!!





^^ same one :D

Quote
Product Details
The authentic Nike Vapor men’s track and field singlet – worn by Team Kenya track and field athletes at the Olympic and in Rio de Janeiro and 2018 IAAF World Championships and Athletics Championships in London – features Nike AeroSwift technology and was designed to enhance overall human potential for speed and to give athletes an edge to perform at their very best.

Colour: Red
Size Medium Men

Engineered at the filament level, AeroSwift is light, strong, dry, stretchy and breathable without being transparent or unsupportive
Nike AeroSwift yarn is 17% lighter, dries 32% faster and has 50% more stretch than previously utilized materials
Fabric: 100% recycled polyester
Machine wash, hang to dry

i really wanted a kenya singlet...... boom.

i've bought all of my kenya stuff from this seller (run365 on ebay). everything has been top notch quality so, i imagine this singlet is going to be legit af.

;f

 :ibrunning: :ibrunning: :ibrunning:

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Re: ADARQ's journal
« Reply #8397 on: September 26, 2018, 11:06:32 pm »
0
light/rest.

track tomorrow hopefully.



09/26/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = tired
hours sleep: 6.5
wakeup = 07:15 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:20 AM: food: orange juice, water
08:10 AM: workout: very light recovery (grass): 30 min
08:45 AM: workout: bw
09:15 AM: food: 2 x grapefruit, beet juice, banana, water
10:30 AM: food: subway: foot long bacon egg/cheese flatbread
03:00 PM: food: protein bar, water
09:00 PM: food: rxbar
10:00 PM: food: 4 x banana, beet juice, coconut heart chunks, 2 x toast w/ irish butter, koia cinnamon horchata protein drink, rxbar, water



08:10 AM: workout: very light recovery (grass): 30 min
- https://www.strava.com/activities/1866751211



08:45 AM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 9
full dips: BW x 11

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Re: ADARQ's journal
« Reply #8398 on: September 27, 2018, 10:58:21 pm »
+2
i love this no scale/watch stuff, freedom.

also: i'm much faster than i am slow, i think.



09/27/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 8
wakeup = 08:30 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:40 AM: food: rxbar, orange juice, water
09:30 AM: workout: waking up the legs for tonight (hopefully) (grass/dirt/rocks): 20 minutes @ {1 x ~400m @ 4:56 min/mi} ::: felt good
10:00 AM: food: 4 x banana, beet juice, rxbar, strawberry protein drink, water
lots of water throughout the day / during work
03:00 PM: food: chicken/bacon boreshead sandwich (~6"), water
06:00 PM: food: rxbar, water
07:30 PM: workout: mod/hard speed (track, spikes, no watch): {~1080m @ 3:18 (4:54mm), 1 km split @ 3:00 (4:50min/mi)} + {3 x 200m @ 35.2, 34.7, 29.9} // last 200 @ 29.9 hit t/s of 17.4 mph nice ::: felt good! my fastest no-watch 1km ever!
09:00 PM: food: cookies & cream milkshake w/ whipped cream, bleu cheese burger, water
11:00 PM: food: koia protein drink



09:30 AM: workout: waking up the legs for tonight (hopefully) (grass/dirt/rocks): 20 minutes @ {1 x ~400m @ 4:56 min/mi} ::: felt good
- https://www.strava.com/activities/1868935612
- {1 x ~400m @ 4:56 min/mi}
- felt good





07:30 PM: workout: mod/hard speed (track, spikes, no watch): {~1080m @ 3:18 (4:54mm), 1 km split @ 3:00 (4:50min/mi)} + {3 x 200m @ 35.2, 34.7, 29.9} // last 200 @ 29.9 hit t/s of 17.4 mph nice ::: felt good! my fastest no-watch 1km ever!
- https://www.strava.com/activities/1870097487/overview
- {~1080m @ 3:18 (4:54mm), 1 km split @ 3:00 (4:50min/mi)}
- {3 x 200m @ 35.2, 34.7, 29.9}
- last 200 @ 29.9 hit t/s of 17.4 mph nice

first 1080m effort was controlled ~700m, hard ~400m.

still no sub3 1km but, for no watch, i'm happy with 3 flat. will be sub3's soon. feel like i have more power already.

also happy with the sub30 200m. easier sub30 i ever hit, that's for sure. had some serious limb speed going on lmao.







so close to a sub3 km.. annoying. that happens alot with me and 1km efforts. i've hit 3:00 like 4 times probably.. lmao.


tmw = light.

adarqui

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Re: ADARQ's journal
« Reply #8399 on: September 29, 2018, 12:24:06 am »
0
rest/light.

tmw going to be light.



09/28/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely (more so as day went on), right ankle barely
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 7.5
wakeup = 07:30 AM

top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:40 AM: food: orange juice, rxbar, water
08:15 AM: workout: very light recovery (grass): 30 min
08:45 AM: workout: bw
09:30 AM: food: orange juice, 3 x banana, koia protein drink, water
02:00 PM: food: small veggie stir fry, beet juice, almond joy, water
08:00 PM: food: Argentinian spot: skirt steak, small salad, sweet potato fries, 2 x flan, some chocolates, water
12:00 AM: food: rxbar, water

some self massage of calf in there somewhere. not too crazy tho.



08:15 AM: workout: very light recovery (grass): 30 min
- https://www.strava.com/activities/1870858508



08:45 AM: workout: bw
- strong

3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 11
wide grip pullup hold at the top: x whatever
dip hold at the time: x whatever