Adarq.org

Date: 17/05/2014
Bw: n/a
Soreness: shin

Warm up
    Heel walks
    Sprint drills
    Lunge walks
   
Workout
    5x116m @100%

Cool down
    Stretch

Comment
It was a nice sunny day for workout. I was starting my warmups, until when I reached the a runs. I did it on the line of the football pitch, since the goal posts were not there. During the runs my feet went in the hole where the post goes and I twisted my ankle, but not seriously, I was able to shake it off. I started my b march and it was fine. I finished the workout nicely.

Rating: 5/10

Date: 19/05/2014
BW: n/a
Soreness: left shin, slight little sore of top right shin

Warm up:
   heel walks
   sprint drills
   lunge walks
   side skips

Workout
    5 x 116m @100%

Cool Down
    stretch

Comment
It was again a nice hot sunny day, I did my warm ups as usual, my a skip and b skip are much better, as the more you do it the more you can adjust to what feels right. I completed the warm ups and start the workout with 5 min rest inbetween reps and after warm up. After I finished resting before third rep, people came in the pitch to play about, so i was about to move to another side of the field, until when i was about to start, they started leaving, I approach the normal place, they stall a bit, so I am thinking are they leaving, until they leave, they decided to use astroturf, which people play football that go to the school nearby, short pitch, I rejoice  do the third rep and finish off with 2 reps, which I do one after the other like a tempo, 120m run, 120m walk, 120m run. Improve fitness level. it was a good workout.

Rating: 7/10

i'd take out the last stanza but otherwise, bravura first effort. 

Date: 20/05/2014
BW: n/a
Soreness: left inner shin

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips

Workout
   3 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was a nice breezy day, if that's a word, mild wind, no sun. When I approached the workout area, I saw they had painted an athletics track on the field, it was nice to see that, the field is also bumpy and ups and downs on the track, coincidentally the 100m track was next to my running area, 2 of the 8 lanes had something in the middle, one had a big grass bump area, also the hole i got my feet in, which i twisted my ankle, which was where the football post used to be, the grass bump in the middle of the track, was the grass that grew around the football post on the other side of my training area, the finish line, there is a hole there, so that would be bad thing to have a hole covered with a big shrubby grass area, if you run and bang twisted ankle, unless they covered it, but the big grass bump is there, then the other area has a bare ground, patch. The runners would be running down, while I train running up, so the times they get wouldn't be valid, but nevertheless, I like the environment when there is an athletic meet going on, in this case, there will probably be a sports day for the high school.  nearby. The warm ups was good and the runs felt fast, until the pitch was interrupted with people and also because I started the run late, so I couldn't wait all day for them to leave.

Rating: 7/10

Date: 22/05/2014
Bw: n/a
Soreness: mild shin pain

Warm up
    Heel walks
    Sprint drills
    Lunge walks
    Side skips

Workout
    5 x 116m @100%

Cool down
    Stretch
    Heel walks

Comment
It was windy day, the first few runs felt fast but the last rep, which I do after walking rest, felt flexible at the First 30-50m until my legs were feeling tired and wanted to give up, but I just strived hard to maintain form and speed all the way to the finish, especially running against head wind.

Rating: 6/10

Date:24/05/2014
BW:n/a
Soreness: none at the time

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips

Workout
   3 x 116m @100%

Cool down
   stretch

Comment
It was cold windy day, I had to go without my coat, as the poles were not there so I had nothing to tie my coat down to, I had a jumper like always, I did 2 runnings and it was raining a bit, so I decided to finish off with a walks rest after the second with a third and was quickest workout ever, took 30 min. usually takes 1 hour to 1 and half hour. After I walked home, it rained quite a bit, so it was good I finished early. The runs felt fast as I approached the finish line quickly not because I felt I was running fast, so it depends on different things if I feel fast or not, explosive but slow approach, or strong, slow but fast approach to finish.

Rating: 5/10

Date: 26/05/2014
BW:n/a
Soreness: nothing that stood out

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm mobility stretch, upwards and backwards

Workout
   5 x 116m 100%

Cool down
   heel walks
   stretch

Comment
It was a windy day again and wet grass due to rain previously, but decided to bring my coat, to measure my time, as the stop watch is in my coat pocket, without it I can't run with it around my neck. So went to the field did the regular warm up, which went well, then I rested for about 5 mins. It started to rain lightly that i could feel it and light wind. I was ready to time myself and try to get a good explosive start, as soon as I exploded out, at around 20m, I slipped because the angle and wet grass and rain, I was very close to falling; where your feet is behind your body about to fall, but continued to run, but rapidly tried regain composure, as i was close to the floor, and had to come upright to prevent the slipping and about 30m out, I was upright, and just exploded and zoomed, felt my arms had more to do with me being fast that day as well, at 30m onwards I just felt so fast and some tiny slips that didn't bother me and made it to the finish line. I thought it was going to be a slow time due to the messy slippy, which slowed me down at the beginning, but looking at the time, I got 16.75  . So if I had a good start, without slipping, I would have probably gotten 16.2 hopefully or maybe less, I don't know how much it slowed me down by. But it was a good workout, afterwards, the following runs, felt nice and fast also.

Rating: 8/10

what's the arm stretch that you're doing? sorry if you already posted about it and i somehow missed it.