Adarq.org

some mcmillan running stats:

for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11

crazy for ~13:00 5k.. look how fast those predictions are for the shorter distances too. flying. 

24/10/16 - 7pm
bw - 92.2

Squats-
bar x 10, 60 x 5, 90 x 3, 110 x 1
122.5 x 7 (b), 110 x 7, 6 (b)(miscounted again!!!- starting to think it's intentional sabotage)

Hip Thrusts-
Did not do. hips/lower back mildly hating me at this point.

Incline Bench-
bar x 10, 40 x 10, 10, 10

KB Row
16 x 10, 10, 10

Pallof Press-
Red band x 10, 10 (each side)

Squats felt really good. Props to Maxent and the other guys who are pushing his squat unbelted and guys like KF, Dreyth and Chris who have monster squats unbelted.  I see 140 & 150 coming to me before Christmas at this rate which would be nice. Not sure if I care about belted vs unbelted enough for it to make a difference to me at this point.

Have been doing the shoulder rehab and did some benching tonight. Felt the shoulder but there was no pain. Just need to take this really slowly. It does shit me though as what little chest muscle I had is pretty much gone.

BW still to come down. After the weekend of eating and drinking I was pretty good today. Want it back under 91 before the start of November.

Quote from: Mutumbo000 on October 25, 2016, 01:48:10 am

Quote from: acole14 on October 23, 2016, 03:26:00 am

Another debacle of a comp this week. We had some ridiculous weather in Melbourne (50km/h+ winds, heavy rain, 10deg C) and I was thinking they might cancel it. I went along anyway with plans to do TJ, shot, HJ and 200. Had shot put first and was raining pretty heavily, ended up throwing in my wet weather gear. Terrible throwing obviously, wet shot put, freezing cold, windy and restricted range of motion led to a measly 8.27m I think. Got to the 200 and we had a bit of a sunny break. But of course, the organisers had once again failed to test the timing system and it accordingly fucked up right before the first heat. After stuffing around for about 10-20 mins, they sent everyone off for a further 20min break while they restarted the whole thing. The first heat guys were furious as you could imagine, as well as everyone else. It's incredibly annoying to start your warmup for an event on the assumption it'll run roughly to time, but then end up warming up for 1.5hrs+ waiting for your late event. Then, just to top it off, the rain really rolled in hard and they decided that they would shut it down the whole day. So the tiny window they had to at least let the top guys get a time, they botched by not getting the timing working, and no-one ran, lol.

The other element that made this even more farcical is that this round was one of three 'zone vs zone' rounds, where the AthsVic admin thought it'd be a great idea to jam two zones into one venue. Each zone is about 8-10 clubs and the day goes for 2x as long to accommodate all the entries. For instance, I was in heat 12 of 29 for the 200. You can imagine the joy of trying to get out of a tiny carpark onto a main road with literally everyone trying to leave at the same time! Lol. I know I whinge a bit about the amateur comp but it really is shockingly incompetent. There's just no alternatives if you want to do T&F in my state unfortunately.

Weighted jumps today were pretty awful, maybe around 31-32''. I've been getting at least 1x weighted jumps session a week but maybe I'm getting a bit fatigued....haven't really improved vertically in awhile 

That's ridiculous. Even if there wasn't any equipment malfunctions or weather delays it still would've been a very time consuming process, simply due to the sheer number of competitors. Madness.

Yeah it's one of the worst things about the new program that they implemented three seasons ago now. Everyone hates it, you have to drive for 2x the distance if it's not your home round and the day takes twice as long. They bill it as the opportunity to compete against different athletes but 95% of competitiors couldn't give a shit about that, they're mostly like me just there to run against the clock. They've lost a lot of members over the last few years unsurpisingly which is why they've jacked the prices up. In short, don't come to Vic for the track and field! Lol.