2026
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 26, 2019, 11:31:43 pm »
damn, andrew! that's fast. i bet you can hit 16:xx 5k this year if you gun it.
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2027
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 26, 2019, 08:14:08 am »
- interval run: warm up x 4 laps; 3 x two laps hard/one lap easy; cool down x 3 laps
great workout. average pace was 3:42, 3:47, 4:01 on the hard laps. a lap is just under 500m. didn't look at pace at all, went by feel. first two sets too hard but that's okay, i'll figure it out as time goes on. happy that i didn't bail on the third set, even though it was a little slower. at the end of the second set my brain was saying, "aw, it's okay, that was enough of a workout, just jog it out." and as i came back around to the beginning of the last hard set my body said, "go." that is good. total distance 7.42, total time 35:03, average pace 4:43.
- stretch
knees a little achey on the drive home but okay now.
great workout. average pace was 3:42, 3:47, 4:01 on the hard laps. a lap is just under 500m. didn't look at pace at all, went by feel. first two sets too hard but that's okay, i'll figure it out as time goes on. happy that i didn't bail on the third set, even though it was a little slower. at the end of the second set my brain was saying, "aw, it's okay, that was enough of a workout, just jog it out." and as i came back around to the beginning of the last hard set my body said, "go." that is good. total distance 7.42, total time 35:03, average pace 4:43.
- stretch
knees a little achey on the drive home but okay now.
2028
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 25, 2019, 09:31:24 am »
- run 8.06 km in 41:27
a few meters shorter than usual because there was a goat on the track and i had to run around it
- stretch
back still a wee bit stiff but not too bad. it'll be 100% tomorrow. knees a bit achey.
second consecutive week just over 41 km total distance. gonna add a lap to my normal route next week and do a longer long/easy run. don't need to jump right to 50km but need to be heading that way.
a few meters shorter than usual because there was a goat on the track and i had to run around it
- stretch
back still a wee bit stiff but not too bad. it'll be 100% tomorrow. knees a bit achey.
second consecutive week just over 41 km total distance. gonna add a lap to my normal route next week and do a longer long/easy run. don't need to jump right to 50km but need to be heading that way.
2029
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 24, 2019, 10:12:00 pm »
last night
- progression run (treadmill) 5 min @ 10kph; 10 min @ 10.5kph, 12kph, 13.5kph; 5 min @ 10kph
solid. had a back spasm or strained mid-back somehow about halfway through. still stiff and painful this morning, especially twisting to the right. bah.
- stretch
- progression run (treadmill) 5 min @ 10kph; 10 min @ 10.5kph, 12kph, 13.5kph; 5 min @ 10kph
solid. had a back spasm or strained mid-back somehow about halfway through. still stiff and painful this morning, especially twisting to the right. bah.
- stretch
2031
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 22, 2019, 12:08:17 pm »
- run 8.59 km in 43:38
- stretch
- pull up x 7,7
raining and 9/49 degrees, felt amazing. no one out, only one other dude at the track, walking laps with an umbrella.
left quad tight just above knee. rolled it out a bit with the tiger tail, much tightness/enervation. will monitor, do some more rolling.
- stretch
- pull up x 7,7
raining and 9/49 degrees, felt amazing. no one out, only one other dude at the track, walking laps with an umbrella.
left quad tight just above knee. rolled it out a bit with the tiger tail, much tightness/enervation. will monitor, do some more rolling.
2032
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 22, 2019, 01:32:13 am »
with OHP just be very careful of your shoulder (obviously). lot of little muscles in there that get stressed out very easily.
2033
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 21, 2019, 11:13:31 am »
raining to the point of flooding tonight. drive home was getting a little dicey. soooo rest day. don't need to get hit by a car that can't see me or can't stop in time, or step in a puddle up to my calf.
2035
Progress Journals & Experimental Routines / Re: New year new me
« on: January 21, 2019, 12:27:46 am »
I went to the cinema after and my body seized up like heck lol.
dehydrated?
2036
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 20, 2019, 09:18:58 am »
- run 10.27 km in 59:25
- stretch
nice and slow! nailed relaxed pace. not as long as i meant to go (11-12km) because i had a skype date with my parents and left the run too late. whoops.
- stretch
nice and slow! nailed relaxed pace. not as long as i meant to go (11-12km) because i had a skype date with my parents and left the run too late. whoops.
2037
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 19, 2019, 09:38:17 am »
- run x 2 km; 500m on/off x 4 (~3:30 pace on); 1.5km
nice, not too hard for first speed workout of 2019. total 7.0 km, 34:26.
- push up x 16,16
- tuck hanging leg raise/hanging L-sit hold x 10,10/10s
- stretch
total this week 41.3 km spread over five runs. tomorrow long and slow.
nice, not too hard for first speed workout of 2019. total 7.0 km, 34:26.
- push up x 16,16
- tuck hanging leg raise/hanging L-sit hold x 10,10/10s
- stretch
total this week 41.3 km spread over five runs. tomorrow long and slow.
2038
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 18, 2019, 01:30:34 pm »click through, it's worth it: https://deadspin.com/ja-morant-is-the-coolest-nba-prospect-youre-never-going-1831868017
2039
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 18, 2019, 02:25:11 am »
these long slow runs are building the base for heavier efforts. just like light squats to build the base for heavy reps.
2040
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 17, 2019, 10:29:52 am »
- run 8.11 km in 41:37
- stretch
- stretch