Adarq.org

beast

<a href="http://www.youtube.com/watch?v=Tfp4O4y6Sbw" target="_blank">http://www.youtube.com/watch?v=Tfp4O4y6Sbw</a>

not sure if this has already been posted.

But this 5 year old boxer Nijee, has strong hands.

<a href="http://www.youtube.com/watch?v=cAEVcTOXdC4" target="_blank">http://www.youtube.com/watch?v=cAEVcTOXdC4</a>

<a href="http://www.youtube.com/watch?v=N8QeRpAFJGM" target="_blank">http://www.youtube.com/watch?v=N8QeRpAFJGM</a>

ridiculously impressive movement/punching for 5 years old. insane. last vid is from a year ago, wonder what that kid is doing now/how much he's progressed.

pc

http://europepmc.org/abstract/med/1861474

Effects of types and intensities of background music on treadmill endurance.

The effects of different types of music on heart rate (HR), rating of perceived exertion (RPE), and time to exhaustion during treadmill work were determined on 24 volunteer college students (Ss). The Ss participated in three randomly assigned multistaged treadmill walk/run to exhaustion while wearing a head-set. The three treatments were: loud, fast, exciting, popular music (Type A); soft, slow, easy-listening, popular music (Type B); and no music (control). HR was recorded at 0:30 of each minute until voluntary exhaustion. RPE was obtained after the test for five different points during the test. Differences (p less than 0.10) among experimental treatments were determined by a one-way ANOVA and Newman-Keuls. HR was lower with Type B music in minutes one and six. The peak HR and the HR in the minute preceding max were higher with Type B music. Time to exhaustion was longer during the Type B music treatment than during the control treatment. RPE was lower for Type B music than control during moderate work. This study provided some support for the hypothesis that soft, slow music reduces physiological and psychological arousal during submaximal exercise and increases endurance performance.

my friend took this tonight, dope photo:

just slow mo

<a href="http://www.youtube.com/watch?v=e52JlFBbk0c" target="_blank">http://www.youtube.com/watch?v=e52JlFBbk0c</a>

01/13/2016



Bio: Morning

sleep = 7 hr
wakeup = 7 AM
bw = 156 lb.
morning resting heart rate = 43
soreness = glutes slightly, quads slightly
aches = left wrist slightly
injuries = toenails wrekt
bananas = 3
feel = tired



upper abdominals felt good today.. so basically cleared up. felt it once or twice but not worth listing as still a problem.

toenails have been feeling alot better in my New Balance 5000v2's.. still wrecked but, not feeling them at all in these shoes. 




Food

7:30 AM

- 1 x orange juice
- 1 x greek yogurt



Session: Morning

8:00 AM - 8:40 AM

calisthenics:
- mostly upper, but also some lower
- felt strong but didn't do much crazy stuff since I trained at home
- did more holds
- lower was cool: did single leg rdl's while holding my off-ankle and stretching my quad, heel to butt.. so did these at a variety of angles, and with toes elevated (not heels elevated) to stretch my calf more
- going to do more lower stuff.. especially stuff where i'm stretching and performing movements
- didn't do rings because of the abdominal issues yesterday



Food

- 1 x whole milk



Food

1:30 PM

anthony's again:
- roast beef sandwich
- 12 chicken wings (drums)
- some french deserts



Food

5:00 PM

- 1 x gatorade



Session: Evening

7:30 PM
- felt real crappy at the start of this run.. ate alot earlier, so I was feeling it.. but run turned out good.

run:
- 8.62 mi in 1:00:15
- pace: 7:00 min/mi
- speed: 8.6 mph
- calories: 1,051
- strike: heel->toe
- shoes: nb 5000v2
- ran with ipod, listened to lectures

splits:
- mile 1,2: 6:36, 6:41
- mile 3,4,5: 7:04, 7:29, 7:11
- mile 6: 6:45
- mile 7,8: 7:17, 7:15
- mile ~9: 6:25

decent run. previous 8+'s were 8.3's (not 8.6) in 1:02:xx, 1:08:xx etc.. so 8.6 in 1:00:15 is a nice improvement.

eclipsed my endomondo.com stat of miles in an hour by ~0.6 mi

getting closer to running 9mph for an hour, but, not close to running it "relaxed".. i definitely have to work at this pace.



Food

8:30 PM

- 1 x whole milk



Food

9:00 PM

- 3 x banana
- 1 x greek yogurt



Food

- 1 x chocolate soy milk




i should be trying to sleep right now, eh!!!

glutes are very sore right now.. good sign I guess.

funny i've been running harder whilst giving less mental effort, since running with my ipod :F I've been listening to lectures.. I might download some trance-like music too and see how I feel running with that. When I was boxing, I had an ipod.. Did all of my jump rope/running with it. I'd zone out for HOURS. heh.. One thing that really helps is, I don't hear myself breathe. Hearing myself breathe actually wrecks me sometimes, mostly at the start of a run. It just gets in my head initially. Eventually it goes away..... but so far with these lectures, i'm so focused on trying to listen to what these people are saying, that I don't focus on my breathing, or form, at all.. just on pace and trying to listen to the audio.

pc!

I'll start logging videos i watch and books and articles I read. I know this will be boring for many but i'll tag my training posts with the appropriate titles so you can easily see and read them instead!

---

Watching this joe armstrong one atm

<a href="http://www.youtube.com/watch?v=lKXe3HUG2l4" target="_blank">http://www.youtube.com/watch?v=lKXe3HUG2l4</a>

Im getting back into Erlang. Saw a cool sounding job advertised and i'd like to apply .. but need to refresh my erlangs first.

nice! erlang is pretty dope.

love Joe Armstrong.. he's a legit beast. I also love this talk (and several others) by him. he gives it to you straight with that "old timer" yet still completely relevant perspective, ie, incredible experience.

the thesis he wrote is amazing: http://ftp.nsysu.edu.tw/FreeBSD/ports/distfiles/erlang/armstrong_thesis_2003.pdf