Adarq.org

emphasis:
- afternoon session: 1 mile sprint
- evening session: 1km sprint, jumps, 5k jog



06/24/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~5 AM
wakeup = 1 PM
bw = 150
morning resting heart rate = didn't measure
soreness = none!
aches = none!
injuries = none!
standing desk (when on computer): none
feel = good
water = alot



Food

1:30 PM

- green tea
- greek yogurt



Session: Afternoon

4 PM
- shoes: NB XC700v3
- strike: forefoot

runs:

1. 0.15 mi in 44s
- 12 mph, 5:01 min/mi
- this actually felt the best of all of the runs in this session.. HEH

2. 0.22 mi in 1:11
- 10.9 mph, 5:31 min/mi
- deliberately slowed it down slightly

3. 1.03 mi in 5m:33s
- 10.8 mph
- decent.. technically my third best mile since getting the watch.. 1s off 2nd-pr, 8 seconds off my #1 PR.
- 1KM: 3m:19s


wore my xc700v2's instead of nb 5000v2's.. the xc flats always allow me to get onto my forefoot easier, and, perhaps feel better.. dno yet.



Food

5 PM

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



Food

7 PM

- 2% milk + 2 tspn coffee + honey



Session: Evening

8 PM
- shoes: NB XC900v2

run: 0.69 mi in 3m38s
- 1 KM: 3m13s (4s off PR)
- pace: 11.5 mph, 5:14 min/mi
- strike: forefoot
- backed off the first ~500m, with the intent on going harder the remaining distance
- worked fairly decent.. felt like more of a 'repeatable' run/sprint.
- actually thought I PR'd it though

jumps:
- ~1 hour of jumps, alternating R-SLRVJ with L-SLRVJ
- felt great.. got ~10'8" off L-SLRVJ whenever I wanted -> max effort jump.
- unfortunately couldn't get any higher
- ~30 jumps each leg
- R-SLRVJ feeling better

run: 3.17 mi in 23m53s
- legs dead
- strike: mid / heel->toe
- splits: 7:16, 7:34, 7:42, rest(7:42)
- at least i didn't fade off into the 8's

toast.

jumping felt really good. happy with it. would like to see 10'9-10'10 in the near future.




Food

10 PM

- whole milk
- tons of cherries (like 30-40 ;f)
- tons of blueberries
- bunch of water melon
- banana
- green tea

not a real meal.. but was so damn good, considering how beat I was.. feel great after that meal too.



Food

3 AM

- whole milk
- 2 x wheat toast with butter
- banana




body feels light/snappy.. legs a bit achy.. need to make sure i don't eat any ice cream in the near future. I have a mounds bar waiting for me, but that's much less of a problem. Would like to lean out a bit more, which might sound crazy.. but, I actually have quite a bit of room to lean out, even though i'm so light. I'm an alien.

got tons of programming done. getting close to the end of the month, might be able to showcase some of the forum i've been working on.. this thing is a major work in progress but, it's going good. i'm happy with it so far.. seems like I should be further along by now but, all good.

24 June 2016

3 * 4 DL bounds :
9.3m , 9.6m , 9.6m , two times lifetime 
-Awesome, and they didn't even feel THAT good, felt i had better bounce in me.

that reactive/explosive p-chain power.

it's the weirdest thing when they "don't feel good" but you still PR. maybe our perception of "feeling good" is just wrecked.

5@150m @ 70%, starting every 2 minutes.
-Decreased hard acceleration time to ~7s as advised, upped the intensity of it a bit. Incredible. I was getting 32.x going totally relaxed.
Tried to relax even more at last lap to see what would happen. I was almost walking, so slow i actually for bored, still got 36s.

damn nice. that's good stuff.

tbh, seems like your body is loving these sprint/reactive/jump assistance sessions.

Oh...one good thing. Ran a sprint against a kid that runs a low mid 4.5 according to some people and beat him...no warmup...shoes untied and on cruise control on the way back (basketball court down and back). :/ just adds to the confusion i guess.

lmao that's kind of embarrassing (for the fast dude).. the shoes untied/cruise control/no warmup part.

But...maybe thats were my extra inches are. Keeping this speed but getting my strength back?

dno tbh.. but at some point they will just show up out of nowhere and you'll be happy as fuck. ;f

thanks,  sorry about my slow respond,

busy with work but training hardly skipped any day

Knee is more or less the same
minor sorness when i press it.
and when i Jump.. some time sore

nothing serious.
I stopped icing it due to lazyness
but i always do standing Quad stretch (but pulling my ankle from the back)
and seems to cure the pain temporary.

weight had been stable at 170-175lbs depends how much i eat/drink
Squat number is also going up (5x5)
yet. vert is not going up.
i am using the strength phs excuse again... and again...

sounds good so far.. if you're getting stronger, jumping frequently, and staying lean -> jumps are going to go up eventually.. they may go up during this routine, or may require a slight deload to see them go up.. regardless, i'd stay consistent with what you have going now.

T0ddday mentioned something like this in another thread, and I definitely like it; you may want to plan a "deload week" every 4th week.. you could drop all heavy lifting, HIIT, etc.. but still get in ~2-3 jump sessions that week (1 hard, 1 ez, 1 hard perhaps).

stay focused & don't start switching everything around.

pc.

rest

06/23/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~5 AM
wakeup = 1 PM
bw = 149
morning resting heart rate = didn't measure
soreness = none!
aches = left calve/achilles slightly
injuries = none!
standing desk (when on computer): none
feel = ok, legs feel dead
water = alot



Food

1:30 PM

- green tea
- greek yogurt



Food

5 PM

- beet/berry drink
- "vegetarian" fudge brownie



Food

9 PM

- big stir fry: grilled chicken, 2 potatos, 4 carrots, 4 turmeric, tons of different colored peppers, 1/4th green pepper, red chili pepper, jalapeno pepper, serrano pepper, olive oil, garlic, kalamata olives, corn on the cobb, tons of mixed nuts, salt/pepper, goat cheese at the end
- brie & crackers
- green tea



Food

3 AM

- grape fruit juice
- greek yogurt

so impressed with Thon Maker.. i've been watching this dude on youtube, ballislife etc.. he could be a real gem of a player. Lots of people probably cast doubt on him because of his build.. but he reminds me of a KG with better handles/better jumper. That's LEGIT.. just needs to develop now in the NBA.

<a href="http://www.youtube.com/watch?v=wttjoWjzvm4" target="_blank">http://www.youtube.com/watch?v=wttjoWjzvm4</a>

<a href="http://www.youtube.com/watch?v=OSsmA-bJ4p8" target="_blank">http://www.youtube.com/watch?v=OSsmA-bJ4p8</a>

skills like that at 7' ??? c'mon.

Just looked up his age and can't believe Durant is so young. Feels like he's been around much longer. Was going to say surely he'd only move to someone with immediate chances but he still has a few years to build. I would love to see him in the East too as I think GSW are going to dominate the West in years to come.

Also, why has NY become a graveyard? I haven't paid them much attention the last few years.

well, just the fact that from 2001-2002 to 2015-2016 season, they've made the playoffs four times. but, from 1988-1989 - 2000-2001 season, they made the playoffs every year. That's a major "fall from grace". I wish they sucked this bad when during the 1990's when the heat had a solid squad they were a major thorn in the Heat's side during those years.. made for some amazing playoff series/games though..

I just think their org makes bad moves.. Bad coaching moves. Bad player signings. Melo, Marburry, Staudomire..  not a huge fan of those guys. If they can convince someone like Durant to come over though....... that's huge. Hope they do it tbh (unless the Heat can get Durant).