Adarq.org

sucks about the ankle.  i turned mine pretty bad a few days ago. 
i don't ice anymore though.  i've found constant movement is the best cure....try to move it as often as possible through the fullest ROM you can....toe circles, dorsi and plantar flexion, etc.  mine doesn't sound like it's as bad as yours is, i'm able to walk on it ok, but i still have a lot of bruising and swelling.  if you can work through it now it will heal better without as much ankle stiffness as if you just immobilize it for a few days

yeah i totally agree with you -- gonna try to keep it moving as much as possible as you suggest! tyty

Yeah the match was from like 11.15 until 7.30, was a fun day. Hip a light tight today as I was basically sitting for the whole day, getting up to walk around even less than during revision period lol.

27-06-19

Run -- 3.45k in ~20mins

Notes

Landed in a pothole on the canal path and twisted my ankle really badly. Could barely put weight on it and hopped my way towards the street. A nice lady who was running stopped tp help me out and ordered me a cab home.

So fucking annoyed!!!!!!!!!!!!!!!!! Just as i was about to be able to pick up running volume and train climbing regularly again I pick up an injury that stops me from being able to do either. Hopefully it heals up okay, still pretty sore at this stage. Any ankle sprain pro-tips?

So many nuts strong climbers

Quote from: Joe on June 21, 2019, 12:31:28 pm

Done with exams! Woopwoop, results in a month. Until then mostly chill time.

nice!! congrats.

Quote from: Joe on June 22, 2019, 04:57:25 am

22-06-19

Friend convinced me to go do the local park run, went badly lol. Not surprising given I'm exhausted fro mexams, hungover and still very sore/tired from the Thursday workout.

21:30 [4:09, 4:13, 4:21, 4:45, 4:02]

Notes

That 4th k was awful, I had just sort of mentally given up -- mental drive sapped by exam season and not yet restored. I ran a 21:30 5k at this parkrun a month ago, though under much better conditions (not just personally, it was 12C/55F rather than 22C/72F...maybe i should do a training trip to florida/pakistan). Bit disappointed but don't think this is really reflective of (lack of) change in fitness. Anyway, no quality runs next week, just easy miles -- two hard sessions in three days here is plenty.

Edit: lol per the Parkrun site i ran exactly same time as a month ago (21:32)

lol nice. so much for completely chilling.

Quote

the route is a 2.5km loop so you can see the really fast people coming back round on it -- recognised Paul Martelleti (represented GB at 100km world champs) -- he ran a very casual looking 15:23

casual fast = always blows my mind

Was crazy, he just blew everyone away and didn't look like he was working _that_ hard. His PB is like 14:25ish, I think, so it was like a tempo pace for him I guess.

22-06-19

Friend convinced me to go do the local park run, went badly lol. Not surprising given I'm exhausted fro mexams, hungover and still very sore/tired from the Thursday workout.

21:30 [4:09, 4:13, 4:21, 4:45, 4:02]

Notes

That 4th k was awful, I had just sort of mentally given up -- mental drive sapped by exam season and not yet restored. I ran a 21:30 5k at this parkrun a month ago, though under much better conditions (not just personally, it was 12C/55F rather than 22C/72F...maybe i should do a training trip to florida/pakistan). Bit disappointed but don't think this is really reflective of (lack of) change in fitness. Anyway, no quality runs next week, just easy miles -- two hard sessions in three days here is plenty.

Edit: lol per the Parkrun site i ran exactly same time as a month ago (21:32)

the route is a 2.5km loop so you can see the really fast people coming back round on it -- recognised Paul Martelleti (represented GB at 100km world champs) -- he ran a very casual looking 15:23

19-06-19

Unplanned stress relief tempo, lol

Run -- total 4.77mi

KM splits: 5:31, 5:19, 4:37, 4:52, 4:45, 4:38, 2:19 [500m] then cooldown

Notes

Feeling stressed about my last exam and major exhaustion/brain fog. Went out for stress relief run and legs felt fast, so just rode it out, guess this is my workout for the week.

Watch claims average HR for this was 140 lol, I wish...

17-06-19

BW - 72.2kg

Workout

Wide Pullups
BW x 2
+5 x 6, 6, 6
BW x 7

Deadhangs
w/u w/ p/u singles
HC --
@24mm x 13s
@21mm x 7s
@24mm x 13s
3FD --
@24mm x 10s, 10s

SS1A KB OHP
16 x 11, 11, 11

SS1B KB Rows
24 x 10, 10

SS1Ai Ab Compression
BW x 10s, 10s

SS1Aii Ab Wheel
BW x 7, 6

SS1B German Hang
BW x 30s, 30s, 20s

Notes

6/7 exams done, today went really well, finish on Friday.

Meh workout, progressed on stuff but felt meh. Happy to get that 7s hang on 21mm -- wasn't a max effort either. Should be able to progress down to that ledge soon.

Also occurred to me how hard the jump from OHPs w/ the 16kg KB to doing it with the 24kg one is going to be...

Feel like my abs/core are just weak, defo felt like a weakness when trying more overhangy routes. Hoping what I'm doing 2/week is enough to bring them up.

Going to climbing gym sunday w/ friends, hyped. May not lift Friday so I'm fresh, undecided -- definitely not going to do any more finger stuff between now and sunday, though

I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself

Think it's probably a timing error, since Bolt's 9.69 100m split through 30m was 3.78s