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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on September 24, 2018, 09:29:51 pm »
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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800m+ Running and/or Conditioning / Re: Ingebrigtsen Brothers
« Last post by adarqui on September 24, 2018, 09:20:25 pm »
they are putting english subtitles on the videos now.. decent series!

<a href="http://www.youtube.com/watch?v=V3XSPRb9pGg" target="_blank">http://www.youtube.com/watch?v=V3XSPRb9pGg</a>
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800m+ Running and/or Conditioning / Re: The Eliud Kipchoge Thread
« Last post by adarqui on September 24, 2018, 09:01:19 pm »
great clip. when he finally gets in focus, man he's moving (so effortlessly too).

<a href="http://www.youtube.com/watch?v=PY71H6OZDkQ" target="_blank">http://www.youtube.com/watch?v=PY71H6OZDkQ</a>
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800m+ Running and/or Conditioning / Re: The Jake & Zane Robertson Thread
« Last post by adarqui on September 24, 2018, 08:53:26 pm »
Zane finally made his come back. 6th place in a 10 miler, some serious competition (especially Cheptegei).

46:XX @ Dam to Dam Loop (20k?)

says his last 10k was 27:50 lol. nuts.

?taken-by=zane.robertson59
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Off Topic / Re: The IRC Log Thread - Funny ADARQ.ORG Live Chat Moments
« Last post by adarqui on September 24, 2018, 02:43:27 pm »
14:03 < bcow> sup
14:08 <@run> sup
14:09 < bcow> just did /list efnet is dead
14:09 <@jr> yeah it's pretty shot
14:15 <@run> list seemed pretty big
14:15 <@run> but channels dont seem so full
14:16 <@run> i dont have the chan stats memorized like bcow tho
14:27 < bcow> I just remember a lot of channels with over 1k users
14:28 <@jr> i've never been in a channel that is that cool
14:34 < xrobo> efnet isnt dead
14:35 < xrobo> when #jumping dies, efnet can finally rest
14:35 < xrobo> long live irc
14:36 < xrobo> the spirit of irc is alive on discord
14:37 < bcow> fuck discord
14:37 <@jr> lol discord
14:37 < xrobo> https://github.com/reactiflux/discord-irc
14:37 < polybot> GitHub - reactiflux/discord-irc: Connects Discord and IRC channels by sending messages back and forth. : Connects Discord and IRC channels by sending messages back and forth. - reactiflux/discord-irc
14:37 < xrobo> discord is great
14:37 < xrobo> .` fo
14:37 < polybot> false
14:37 < xrobo> lol
14:37 < bcow> ban
14:37 < xrobo> FUCK OFF
14:37 < xrobo> discord truly is great
14:38 <@jr> /ban
14:38 < xrobo> the communities are great i mean
14:38 < xrobo> the spirit of the irc is alive in discord
14:38 <@jr> it would probably cool if i was like 9 and just figuring out the internet
14:38 <@jr> but i'm too old for that shit now
14:39 < bcow> discord is the new bbs
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 24, 2018, 11:42:53 am »
- run 9.2 km in 45:48 [tempo 1 km x 3:45; 500m @3:42, dead]
struggle bus. very humid, felt pre-crampy. shut it down, finished chill. ugh.

- stretch

not every workout can be a good workout.
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on September 24, 2018, 11:27:37 am »
If i get my interview or offered the apprenticeship this week then I pretty much won't care about my fitness test.  Well if I get the apprenticeship I won't care to do it but if I only get an interview then I will.

Either way, after this Saturday I want to get into oly lifting.

I would keep 25 minute jogs every day and try to figure out a good oly program along with stretching and all that.  I will be looking at some oly books and seeing which one would be best, especially considering I am natty and most of oly lifters aren't.
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on September 24, 2018, 10:06:30 am »
1.5 or 1.75 run doing .25 splits.

First few were about 1:50 to 1:53 and had to slow it down a bit to 2 mins

Push ups and sit ups using cards
Sit ups: 87 total
Push ups: 58 total

Not feeling the best today, I tried a mile run at 8 min pace but I cramped up which hasn't happened ed since I got back into it.

Going to stretch relax for the day and hit the stepper and more sit ups.

Standing cable crunches

Crunches on a bench with a 25lber in my forehead.

Gonna head out, do an afternoon walk and wod

4 mile walk
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on September 24, 2018, 07:17:33 am »
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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