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https://streamable.com/7dyb

This mix was beautiful

the guy was soaring on the free throw line dunk.
just amazing.

Date: 13/02/2016
Soreness: shins but it got better during the long runs. quads still feel it now. stomach (abs) 
Weight: 65.35

Condition: raining, cold and windy, don't know which way it was blowing. It was the annoying rain, not shower rain but slightly larger than a misty rain.

Warm up
   uphill walk to track 20min
   a walk x 20m x 2
   a skip x 20m x 2
   a run x 20m x 2
    -  comment: did the above with my coat on.
 
   lateral hip mobility leg swings x 10 each leg
   seated cross legged iliopsoas stretch x 10 sec each leg
   
Workout
   60m sprints @ 90% intensity x 8
      - comment: my shins started to become a little sore doing these so I had to relax halfway through the race, which didn't help much but didn't add to it.
   
   100m sprints @80% intensity x 6
      - comment: still raining and my shins are sore, so had to reduce intensity
   
   200m sprints @80% intensity x 3
      - comment: these were starting to tire me up and activate my allergy and block my ears up, but when I lean over towards my feet its more easier to  breath with my ears being less of a problem then it is standing up.
   
   400m sprints @80% intensity x 1
       - comment: time for the killer, it was already nerve recking just to approach the start line know how tired I would become, my chest was a feeling a little heavy, but once I start thats it next stop the finish line even if my head is saying stop, but this time i forced my head to the idea of 'no stopping at 200m' then when i reach halfway 250m i tell my self half way and then home straight, just push as the finish line approaches, then fall on the floor and rest.

It was still raining lol.

Stretch
  general stretch, quads, hamstring, calves. might massage my calves as well.
  walk back

Nutrition: 1 scoop whey, 1 glass milk, 2 tablespoon nesquick strawberry, I do this all the time for this workout, so won't mention it again.

Comment:
It was so relieving to finish the 400m, at first the 60m, 100m having a toll on my shins, it was hard to continue as it was raining and it was harder then last workout but just kept going, did the 200m, which was comfortable until the 400m, which was nerve recking, but once i start i don't stop. after i can relax. when I come home i like to relax with the heater on, which removes the stress and exhaustion of the day. the 400m is becoming slightly better in terms of mental challenge.

Rating: 7/10

Finally back in training and it is endurance training.

Date: 10/02/2016
Soreness: lower leg area

Condition: windy cold, some sunny moments

Warm up
    20 min uphill walk
    A walk x 2 x 20m
    A skip x 2 x 20m
    A run x 2 x 20m
   
    Lateral Leg swings (hip mobility) x 10 each leg
    Seated leg crossed iliopsoas stretch x 10 sec each leg

Workout (intensity was estimated, didn't what the intensity)
     60m sprints ~@85% intensity x 8 /w 2-3 min rest
     100m sprints ~@80% intensity x 6 /w 3-4 min rest
     200m sprints ~@75% intensity x 3 /w 4-5 min rest
     400m sprints ~@70% intensity x 1 /w 5 min rest

Cool down
   general leg stretch (quad, hamstring and calves)
   20min wak back

Comment
It was comfortable at the beginning, it was windy a bit, cold, wore gloves and cardigan/jumper. The first few sprints was comfortable 60m, 100m,  then when the 200m started it was a challenge. Also walking uphill gets my hearting pumping and it was cold, so my allergy sinus where my ears blocks up and the more tired i get the more my nose and ears blocks, i can hear my breathing through my ears like a loud speaker and I have to sniff in to get rid of that feeling from ears but as soon as i start breathing the ears are acting up again. The 400m was the worst, as my mind is telling me quit, when i was approaching the 200m mark, my mind is saying stop here, but my body just doesn't listen, so much mental work to do the 400m after finishing the 400m, i was happy it was over, lay flat on the floor to catch my breath and my nose and ears condition is very bad but after some rest it gets back to normal.

Rating: 6/10         

wtf? khan going to get murdered... he's a slick boxer but his chin is suspect. canelo will test his chin hard.. props to khan for making that fight, balls.

after that... canelo/golovkin plz.

I hope also golovkin/canelo but canelo and oscar have demanded too much and want the weight at 155.

Quote

i don't know why they did rematch

because pascal won that BAD DECISION over Yunieski Gonzalez. It was a robbery. If Gonzalez had won that fight, he would have been the one fighting Kovalev. He needs a shot at Kovalev regardless, he's a decent LHW. I remember someone on his team put their life savings on the line for that fight (for Gonzalez) vs Pascal... so when the robbery happened, Gonzalez was so shocked and crying (I think). There was so much more on the line for him than just the win or loss. A few people who had been backing him put their life savings behind him.

wow, then he also lost to shabranskiyy. I don't think he will get a chance against kovalev in some time. such bad luck for him.

Quote from: seifullaah73 on January 27, 2016, 06:11:35 pm

The Economy is very bad and Jobs are hard to find, I was supposed to start an internship with formerly GE systems but became abaco systems, I signed the contract and everything but during background check they found out I was in prison and said sorry but no thanks and cancelled my application, they know I'm innocent but because the incident was quite bad they don't want to condone it by recuiting me lol seriously.

On to the next one.

Any chance of getting that expunged?
You should see a Legal Aid lawyer and see what your options are because it's definitely a black mark against your name in your line of work or pretty much any Government/Professional jobs for that matter.

I didn't know you could do that, I might look into that. It is a black mark on my record.
thanks for the advice  .

I am also going to contact my local mp (member of parliament for a political party for my town)
see what he suggests then I will go to a citizen's advice bureau, which provide free legal advice.

thanks

The Economy is very bad and Jobs are hard to find, I was supposed to start an internship with formerly GE systems but became abaco systems, I signed the contract and everything but during background check they found out I was in prison and said sorry but no thanks and cancelled my application, they know I'm innocent but because the incident was quite bad they don't want to condone it by recuiting me lol seriously.

On to the next one.