Adarq.org

Nice graph ( 7 is missing though? ).

Thanks, I liked entropy's graph style he used about his diet, so i used the same colour style. 7 is missing because i did the timing mid way of week 6 and didn't time my 7th week and then went to measure week 8.

So, regarding this 'under15 seconds', don't hold your breath yet. After your first week that you were 18.8, the 2nd week you were at 17,5. And at week 9(8?) you are at 16,5.
To get under 15 ( supposing your progress will be linear, which is not the case because the initial gains are easier, but let's suppose it is ) you will need 7-8 more weeks to get to 15,5 and another 3-4 to get to 15.
That is 10-12 weeks / 2,5-3 months from now if all go perfect.
Not trying to bring you down, just a reality check from an outside observer.

You are correct, but I didn't expect to get there quickly, I have given myself 6 months to do this (get 15.5 or under), I know it will take long to get under 15 seconds and am willing to do it, if I get to 15.5 or under, I will start including weight training into my program.

So i am giving myself 6 months to get 15.5 seconds or under, about 1 year deadline till start of next year to April next year or earlier if possible.

So, yes i know, I am in it for the long haul, as toddday as explained that slowly by slowly I should be able lose 2-3 seconds from my time, especially getting under 15 seconds.

pc

Date: 04/06/2014
BW: n/a
Soreness: n/a
Fatigue: legs (didn't know what category, tired legs after a workout would go under)

Warm up
   heel walks
   sprint drills (brief)
   lunge walks
   side skips
   arm and hip mobility stretch

Workout
   5 x 116m @100%

Cool Down
   heel walks
   stretch

Comment
It was a cold rainy day, it had rained before but had stopped, so the grass was wet. So I kept the warm up's brief, skipped the a and b walks just went straight to the skips and runs. The runs felt ok, the first one, start was ok but the runs were average, but knew it was fast, as after passing the finished line, i slowed down at 4 second walks pace from the finish line, rather than slowing just a few meters metres ahead of the finish, but didn't feel fast, as approach was slow. Training is mental workout also trying to keep motivated, so rethinking your workout to make your body think it is not a lot, really helps finish workout quickly. The last 2 runs was nice, and the last one around 1/5 left of the run, my leg wanted to stop as it had given up, but I just kept going hard and swinging arms fast till finish and after my legs were relieved and weak. It was alright, despite the rain and wet grass, the runs were fine.

Rating: 6/10

Date: 06/06/2014
BW: n/a
Soreness: shins

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm mobility drill

Workout
   3 x 115m (25 degree inclination) @100%

Cool down
   heel walks
   stretch

Comment
It was a nice warm day for a workout, but the grass area was occupied with people, so went to the slight steeper hill, which i go to sometimes, race cars around 30m back, it was a nice workout.

Rating: 7/10

Date: 08/06/2014
BW: n/a
Soreness: lower body (now)

Warm up
   Heel walks
   Sprint drills
   Lunge walks
   Side skips
   Arm and hip and calf mobility stretch

Workout
   3 x 116m @100%

Cool down
   Heel walks
   Stretch

Comment
It was a hot sunny day, about 3 hours prior to workout played a pick up game with my brother 54-32 to me, still got it even never played or trained since I did some practice, since 2013, two tall guys came to play with us, they looked they regularly play ball the ease in the lay up, had street ball skills he threw over me but as I turned around he still has the ball, so was aware of that, back passes franc dribbling, we scored one against them. I decided to take on the tallest guy, he scores two and then I did a comeback and score two consecutive scores, he shot the last, slight disappointed as I could have dribbled past them and score close but decided to shoot from free throw, they had a slight smaller ball then mine and shooting was harder with it it would shoot to fast, but my good defence was key. Came home made a sandwich and my shirt was drenched in sweat. I gave 1 hour of eating and digestion and did my running as I don't want to miss one session, so went felt good in the warmup and my first run man it was my fastest run out of all my every other runs, def under 16 second, secons was just as fast and had a head ache so did the third straight away and that was a very good run still, I hope i can run today as fast as I did yesterday on my first run, good workout overall.

Off topic, martinez fight was good cotto was excellent and disappointed Martinez lost, prob if he can't get  back to top shape should retire.

Rating:8/10

behold, the power of waking up your CNS with some good old-fashioned competition before you work out. nice job, man.

Thanks man.

When I do something which makes me feel explosive doing that thing over and over again my body doesn't feel explosive over time.  Its probably my body getting used to it. This happened with lunge walks side planks affect wears off or my body becomes used to it and it is natural to the effect.
I hope headache wasn't a stressed CNS.

Let's see what happens today.

Date:9/06/2014
Bw:n/a
Soreness: don't remember bicep maybe

Warm up
    Same

Workout
    4 x 116m @100%

Cool down
    Same

Comment
It was a good day and felt slight soreness from yesterday, measuring time today so good warm and rest after, first run was fast surprisingly probably from yesterday, but not as fast as yesterday but it was a fast start and felt fast and controlled well till end, got a time of 16.04 so close to under 16 seconds yesterday was definitely faster. Second run was a bit faster without stop watch in hand third a little slower. It started to rain, also felt my strides were longer than normal on second which was good. Rested as rain was little but after it rained harder so ran fourth and finished which slippery run

No picture sorry laptop not working which has my spreadsheet.

Rating: 8/10
-------------------------------------------

Date: 10/06/2014
Bw: n/a
Soreness: shin mild

Warm up
   Same

Workout
     5 x 116m @100%

Cool down
    Same

Comment
It was a hot sunny day and with a slight strong cool breeze, which changed to windy day which was nice, new jumper, the runs felt better than my average runs, which was also good.

Rating: 7/10

Date:12/06/2014
Bw: n/a
Soreness: shin

Warm up
   Brief warm up

Workout
    3 x 115m @100% 30% incline

Cool down
    Heel walks
    Stretch

Comment
It was sunny day the field was over taken by gypsies, people camping. So went to the steeper hill to race cars up the hill. Lol

Rating: 5/10

Date: 15/06/2014
BW: n/a
Soreness: mild shin, quads, achilies

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm, calf and hip mobility drills

Workout
   2 x approx 200m @100%
   1 x 116m @100%

Cool down
   heel walks
   stretch

Comment
The caravans were still there about 5-7 and the gypsies were out to play,  but I still did my warm up right in front of them in their face  ignoring them and doing my thing  . This time they were playing the middle of the track and on the other side the other bend was occupied by african people playing football all the way up to the 200m finish line where some were playing badminton tennis sort of thing, So I decided to run from the start of the 200m mark didn't know which one just chose a line on the bend near where i usually start and run all the way around and up to 10-20m just behind the 200m finish line, the line of the bend was fading so hard to see, so I was guessing the curve to run, I ran it just behind the start line and ran as fast as I could and then coast the bend/ float and then pick it up again on the home straight, my legs gave way about 10m to the finish line. I rested about 3 min and did it again, I was ready to start at that time, but I still hadn't fully caught my breath, but still it was a good but tiring hard run. After first run it started raining so second run was slippery, but made it to the end, I underestimated the 200m, but it is still tough to run it 100%. TThe 200m is tricky as you start running on the curve, so I don't run straight forward but am running and slowly turning, so going to take time to get used to. Then the gypsies went inside due to rain, light rain, so took advantage after about 5 min rest, I ran my original and I ran it fast surprisingly, even after running the 200m. Hopefully they will leave very soon, maybe its because of the world cup, which I hope it isn't and they will stay till July  .

Rating: 6/10