Adarq.org

Good news is yesterday I got through day 1 successfully without pizza or icecream or chocolate... which is usually the HARDEST. But nothing is accomplished yet! Wait til day 10 before I am confident i've made a good start. I think it's round bout day 20 when i can say i'm on track so there is work to be done yet. Here are my fitbit stats for yesterday:

Total Activity: 13,676 steps / 10.51km
Fasted Activity: 8000 steps
Calories In: 2027
Calories out: 2931
Caloric Deficit: 904

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I got a weight vest today. It goes up to 20kg. Unfortunately it looks quite bulky so I don't think I will use it as much in summer. Still, I guess if I distribute the weight bags inconspicuously...? but the ones on the back are def noticable lol. Wear a baggy shirt?  Winter should be fine as long as I wear a hoody or a coat. Each pocket holds 0.58kg .. and im using 16 pockets atm to make a total weight of +8.6kg. I jumped on the scale and it read 91kg. I started with 10% of bw ~ 8kg so yeah.

we need a weight vests thread.. i bought one a long time ago and I hate how it fits etc, very bulky.

1) Paste instagram video link
2) Manually delete the http part, leave it beginning with www
3) Put in instagram brackets
4) ???
5) profit.

it used to work just by pasting the link lmao. nice thanks! will try in the beast thread.

ahahahaha @!)(!$)(!@$!@)(

what a nutbag

h ttps://www.instagram.com/p/BAMfdEGCctC/?taken-by=elite.coaching

one day I need to fig out what's up with this instagram crap. bleh.

maybe it's some kind of embedded setting people don't have enabled, yet gukl has it enabled for example:
- https://help.instagram.com/help/community/question/?id=10151549027531406

listened to a bunch of Ray Kurzweil tonight during my run, very very fun.



01/19/2016

Bio: Morning

sleep = 9
wakeup = 9:30 AM , BLEH
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = quads slightly
- surprisingly no upper body soreness
aches = none
injuries = toenails wrekt
bananas = 2
feel = good



Food

12 PM

- 1 x grape fruit juice
- 1 x beet + berry juice
- 1 x greek yogurt



Food

3 PM

- 1 x whole milk
- 1 x greek yogurt
- 2 x gatorade



Session: Evening

cold & windy, eh!

run: half marathon
- 13.40 mi in 1:46:49
- distance PR since getting the garmin watch, +3 miles 
- pace: 7:58 min/mi
- speed: 7.5 mph
- calories: 1641
- strike: heel->toe, flat

splits:
- half marathon: 1:44:37
- miles 1,2: 6:36, 6:50
- miles 3,4,5,6,7: 7:25, 7:34, 7:46, 7:51
- miles 8, 9, 10, 11, 12, 13: 8:08, 8:21, 8:06, 8:39, 8:52, 8:58
- miles ~rest: ~9:22

hah.. every split except for 1, was slower than the previous.. so every single mile I got slower. that's funny. I wasn't trying to push it at all, was just relaxing & listening to some lectures. Legs started feeling dead around mile 11. Listened to several Ray Kurzweil lectures on machine learning, the brain, and where technology is headed. Just kept running basically, until the lectures were done. Good stuff.

Quads were tight the entire run so I didn't use my "faster form".

When I got home my lips/hands were numb, was like ~54 F outside with lots of wind, that's freezing to a Floridian.

graph of consistent speed decline, hehe:

http://i.imgur.com/w3tawkr.png



Food

9:00 PM

- 1 x whole milk



Food

- 1 x grilled chicken sandwich on wheat with shredded parmesan
- 1 x tomato bisque soup with parmesan cheese
- some brie and crackers
- some cookies and cream bark
- 1 x banana



quads are very tight right now. hopefully they are ok for tomorrow so I can do some short sprints (no distance).

tmw (hopefully) is calisthenics (rings) in session 1, and short sprints in session 2... quite possibly will change if i'm dead from what I did tonight. ;f

the fact that I could just run a half marathon distance on a whim is a good thing.. throwback adarq is emerging.

pc!

man i can sniff sub-170.

nice!!

need to make sure i keep protein plenty high. found a place near my office that makes quinoa, spinach, and chicken pesto "burritos" that has 75g of protein and like 3-400 fewer calories than chipotle. that's helping.

damn that sounds solid.

the elevation data is hilarious. flat terrain much?

hah ya.. i've laughed at it too. that's south florida for you.

there's nowhere to run where you would see a different elevation.. everything is consistently flat. probably better that way.

pc!

that superset 3 seems brutal after supersets 1 & 2.

good stuff, beast.