Adarq.org

rested today. knee still feels blah but my ankle feels better.

also i made some dooooooope lasagna. took forever but man it tastes so fucking good.

daaamn nice.

y no food pics?!?

Lasagna has to be one of the most fulfilling meals ever.

x2

rained all day.. pouring.



08/30/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~1 PM
wakeup = 8 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = calves alot, hamstrings slightly, glutes slightly
aches = left heel slightly
injuries = none
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 1



Food

8:30 AM

- orange juice



Session: Morning

9:30 AM

submax form running, very fast stride freq: ~3.17 mi in 30:01 min
- 5k: ~29:25 min/s
- I must have run ~6 miles worth of strides.. HEH.
- on average I get ~1 stride per "sidewalk step", I was getting 2 and sometimes 3 (for the slightly longer steps).
- mostly midfoot, very bouncy

calves burning after.. nooo!

very light stretching:
- calves, hamstrings, quads, upper



Food

10:15 AM

- 2% milk
- banana



Food

4 PM

- big spinach salad: 9 oz spinach, olive oil, balsamic vinaigrette, mixed nuts, stacys pita chips as croutons, tons of goat cheese
- 2% milk
- green tea
- french baguette



Session: Evening

8 PM

walk: 2.55 mi in ~45 min
- light walk
- stopped to take some photos

my favorite one is of the fence, hah









fun.



Food

9:30 PM

- half of a brie/turkey sandwich
- 2 x banana
- 2% milk




crap programming day x 2.. BUT, made some progress with this re-rendering issue i'm experiencing.. i really can't move forward until I fix it.

I emailed the author of the react-flux library.. no response yet. Meanwhile, I somewhat was able to reproduce the issue in some experimental code AND I was able to narrow it down to one potential function. Tomorrow, i'm back on that all day.

calves are wrecked.. curious to see how I feel tomorrow. I was supposed to do my interval runs tonight but, just too sore & it was absolutely soaked/slippery.

pc!

absolutely love the "vert comp" in the beginning.. i think they do this every year.

<a href="http://www.youtube.com/watch?v=nKZqNStL8NI" target="_blank">http://www.youtube.com/watch?v=nKZqNStL8NI</a>

also

myree 





darlington





staples

8 year old girl runs 20:30 for 5k apparently.

crazy

<a href="http://www.youtube.com/watch?v=NY8bp_DyVF8" target="_blank">http://www.youtube.com/watch?v=NY8bp_DyVF8</a>

08/29/2016

Bio: Morning

last night's sleep: ~7.5 hours
last night fell asleep: ~12 PM
wakeup = 7:30 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = none
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 2



Food

7:30 AM

- orange juice



Session: Morning

8:30 AM

submax form running: ~3.17 mi in 28:50 min
- 5k: ~28:15 min/s
- looks really slow, but, kinda the point.
- most all of the run was midfoot - for some reason my body wanted me to go midfoot as opposed to the light heel->toe that i've been doing.
- each mile was ~9 min/mi
- worked alot on really quick GCT
- last ~.17 mi was ~6 min/mi .. which is kinda nice .. I just decided to finish with some power. it's hard to get back into 'fast mode' when i'm running in slow motion.

happy with it.. legs felt really good/bouncy.

left calf burning after.. nooo!



Food

9 AM

- 2% milk
- banana
- 2 x wheat bread with peanut butter
- green tea



Food

4 PM

- broccoli and cheese soup
- 2% milk
- crackers/stacys pita chips mixed in



Session: Evening

8 PM

warmup / light sprints to court:
- ~5 sprints, increasing intensity
- max warmup sprint of 16 mph

jumps at court:
- everything submax, mostly ~10'4"s but hit a few ~10'6"s
- left heel hurt a bit on one landing

sprints home:
- ~4 sprints
- 17.5 mph on 2nd sprint
- felt pretty good



Food

9 PM

- 2% milk



Session: Evening

9 PM

half squat:
- 45 lb. x 10
- 135 lb. x 5
- 185 lb. x 5
- 205 lb. x 5
- 225 lb. @ 2 x 8

bb rdl: slightly below knee
- 45 lb. @ 2 x 10
- 95 lb. x 10
- 115 lb. x 10
- 135 lb. x 10 - left hand hurt
- 115 lb. @ 2 x 10

S1: neutral grip pullups:
- BW @ 3 x 6

S1: bb calf raises:
- 45 lb. @ 3 x 50

bb curl:
- 45 lb. x 15
- just decided to knock out a few reps
- glad my tennis elbow injury is mostly recovered



need to be careful with jumping & my heel. don't want to wreck it. funny how it was fine when i was jumping alot, but just taking a little bit of time off from jumping and it's already weaker/more tender.



Food

9:30 PM

- chocolate whole milk



Food

11 PM

- half of a brie/turkey sandwich
- 3 x banana
- 2% milk




crap programming day.. annoyed lately with programming. i've run into a few issues that just bug me.. this is the stuff i hate about "web-dev". so i have to suck it up and fix it soon, losing time.

haha that cracked me up... actually my auto correct always corrects glute activation into flute activation .. that makes me smile every time... good old fluteus maximus. 

haha @ fluteus maximus.

Looks like I have to start eating a small meal before workouts. For some reason I can run on an empty stomach but I can't lift on one.

whoa weird. for me it's the opposite. much harder to run without food.

Quote from: adarqui link=topic=284.msg124187#msg124187

dno. i've never been outside the US. :/ 

Am I mistaken, or didn't you go to china before, I remember you made a video about it, or was it just china town and you were just trolling us.

lmao!!! it was just a basketball gym full of asian people on one side, and black people on the other side.. that's a good memory though. :F

that was me just trolling/messing around @ 1:50 in this video: https://www.youtube.com/watch?v=pI_c2dz0C_4

i'm actually glad i just re-watched that video though.. weird but cool. 

peace man!