Adarq.org

Will update later but, here's 2 PRs:

<a href="http://www.youtube.com/watch?v=X8myUJwoU_0" target="_blank">http://www.youtube.com/watch?v=X8myUJwoU_0</a>

Bar speed looks good on squats! Well of course itll be faster than the 3RMs i was doing. But i notice improvement on todays 375x5 vs last sessions 370x3. Today felt easier than last session too.

side angle is nice too. makes them look even deeper than normal.

nice pr's!

03/08/2016

Bio: Morning

sleep = 8 hr
wakeup = 11 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, quads slightly
aches = right tennis elbow slightly
injuries = toenails wrekt
feel = good



Food

11 AM

- greek yogurt



Food

3 PM

- chocolate cookie
- green tea



Food

7 PM

- big bowl of tortilla chicken soup
- some blue corn chips
- a few chocolates
- water w/ lemon
- 2 x southwest egg rolls with sour cream



Food

8 PM

- 3/4th pint of java chip ice cream



Food

10 PM

- 1 x whole milk
- 4 x banana
- some mint tea




resting today.. did some light stretching and icing. Going to walk + light calisthenics tomorrow.. then try to run long-dist again on thurs.

lots of coding today. got hung up on some potential bugs in optparse-generic.. almost finished what i wanted to tonight, but, got hung up on the cli code.. i'd rather not write any cli code if i can have this library auto generate all of my cli options/sub commands for me.. sounds great. I posted an issue soo.. if it is actually a bug, hoping it gets fixed tomorrow so I can just apply magic to this code and have a full cli based entirely on my data types.

pc!

Shawn porter going to do a stay busy fight with someone in his gym, it will be streamed on facebook followed by a live q&a session on 12/3/2016

https://www.facebook.com/premierboxingchampions

whoa wtf? this is sick!

03/07/2016

Bio: Morning

sleep = 8 hr
wakeup = 10 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, quads slightly
aches = right tennis elbow slightly
injuries = toenails wrekt
feel = good



Food

10:30 AM

- 1 x greek yogurt



Session: Afternoon

11 AM

run:
- slow
- 11.28 mi in 1h:33m:14s
- ran better & longer today though than previous days
- left hamstring felt wrecked after i stopped.. but felt fine while running.
- left calf tightened up a little.
- wanted to go another ~3mi but just trying to stay somewhat safe.
- pace: 8:16 min/mi
- hit 7.6 mi in 1 hour
- had a few times throughout where i tested out a bit of speed @ over 9 mph
- lots of wind



Food

~12:30 PM

- 1 x orange juice
- 1 x greek yogurt



Food

3 PM

- 4 ribs
- some chips and pretzels



Food

8 PM

- this pizza place sucked
- 3 slices of pizza
- 1 crappy meatball
- 1 pint of haagen dazs rocky road ice cream



some stretching, icing, and heat applied directly to hamstring (via shower) throughout the days.

left hamstring in one specific spot (bicep femoris tendon/muscle) feels soooo tight AFTER I run.. I didn't feel any of that until after I stopped running.. that's been the case for the last few weeks. Also it pretty much disappears about 30-60 minutes after i stop running.

going to keep alternating light days (walking) with slow running days and see if I can get it to disappear.. so far it hasn't disappeared but I have been able to run faster & farther.



also, new house of cards season is pretty good.


pc

Olympic race-walking anyone? https://en.wikipedia.org/wiki/Racewalking#Top_performers

Women WR is 1h 24mins for 20km, that is 14kmh / 8.7mph.

2 times faster than adarq's PR pace , for ~6 times longer distance and/or ~3 times longer duration.

Once again, comparing Olympic athletes to our every-day achievements makes my jaw drop realizing the magnitude of their greatness, that is the reason of my post too, not to play smart-ass.

ya

i think the WR is 9.3 mph.. how insane is that.

i can barely run 9.3 mph sustained..... HEH.

who would have ever thought.......... walking PR's:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg116406/#msg116406

4.3 mph sustained over 2.14 miles.