Adarq.org

Date: 24/11/2018
Soreness: legs are tired
BW: 65.5kg

Condition: It was a wet day and rain had just recently stopped when I arrived. It was cold but little wind. It was a nice session too. Gym was crowded so had to make do with little space for my mobility stretch warm ups.

Warm up
   ankle mobility
   dynamic calf stretch
   lying hamstring stretch
   single leg glute bridge
   lunge quad stretch
   high knee holds - strap around thigh near knee is easier to hold at heavier weights than feet strap @40kg x 20 sec each leg
   
Gym Workout - experimental
   treadmill sprint
      - 15km/h for 20 sec approx
      - 20km/h for 20 sec approx
   Note: Just testing out the treadmill speed, as it speeds up it does get louder so I hope it doesn't attract attention.

Track Warm up
   A walk x 2 x 20m
   A skip x 2 x 20m
   A run x 2 x 20m
   Fast high knee runs x 10m
   Alternating high knee drills x 30m

Workout
   2 x 10m sled sprints @ heavy load 40kg

   1 x 10m sled sprints @~15% bw, 10kg

   1 x 10m sprints

   2 x 30m sled sprints @~15% bodyweight, 10kg

   2 x 30m sprints
   
   1 x 50m sprints

   Plank x 1 min

Cool down
   walk back
   stretch

Comment
Had to get the bus as car was being used. But recently when I go to track I witness some weird shit. Last week a guy making doughnuts with his car which you can hear screeching from a far and this time A mid size dog was running around very active, he jumped over the railing, which is at both sides of the road and ran across the road and jumped over the other railing, then later on he was coming at the railing diagonally and i see a car coming, I'm thinking maybe the dog will not jump over but rather it was coming at an angle directed at the car jumps over the railing and lands right in front of the car, emergency brakes pulled and dogs head and neck hits the headlights and breaks it and then it runs off a few meters and jumps over the other railing and stops and looks back and then it continues running lol. the car driver was keeping an eye to see who the owner was to be held responsible for the damages lol. It was a good session. I enjoy the feeling of running with a sled and then running without a sled. with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

pretty cool about the treadmill. ya it gets very loud at that speed.

sucks about the dog tho. hopefully it's ok. eek.

Same routine as last post for M-W-F this past week. Super sore today from helping a friend with rusty over used brakes on a car. Was grinding metal to metal. Took like 6 hours to replace the rears. Don't have many power tools to help so my forearms and back are super sore from so much clamping on vise grips and pulling on stuff.

ya that stuff can get u strong af. hah.

i used to work on my grip strength hard, and this electrician next door could destroy me on anything grip related because he uses his hands every day for work. could close the #2 CoC gripper, first try.

Anyway, 2 nights ago I slipped in front of my house and hurt my palm pretty bad. Scrape wasn't too big but it was super deep, will upload pic later. Can't put even light weight on it, so I'll probably be doing strictly core/leg stuff this week.

damn eek. heal up.

just insane.

<a href="http://www.youtube.com/watch?v=EOYdS5QZasM" target="_blank">http://www.youtube.com/watch?v=EOYdS5QZasM</a>

he's got so many insane shots.

btw just noticed a math error. I dropped 36s off of my turkey trot 5k time, not 24s. nice!

this game was so fun to watch last night, look at these photos, crazy!

hard speed day!

hit the halfway point of my "50" sub5's/sub3's.

11/24/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 14 (sub3) = 25 of 50, 25 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- eating clean
- before morning workout: orange juice + rxbar
- after: grapefruit juice, orange cauliflower + broccoli + grilled chicken stir fry

09:00 AM: workout: hard speed on stale legs: {1km @ 2:59 (4:48 min/mi)} + {800m @ 2:27 (4:56 min/mi)} + {400m @ 1:08 (4:32 min/mi)} + {7 x 100m @ 4:4X to 3:4X min/mi} ::: (concrete) /// mile race szn coming soon!
- https://www.strava.com/activities/1982296244
- https://connect.garmin.com/modern/activity/3182353903
- https://www.endomondo.com/users/26420622/workouts/1233601675

plan on freshening up my legs this week. want to be fresh/flying on saturday (first big mile race of the year, around here).

four 1-mile races in December!









05:00 PM: workout: bw
- surprisingly strong

3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8
3 sec paused dead hang chinups: BW x 5
full dips: BW x 8


06:30 PM: workout: very light: {30 min trot} + {80 min light walk} ::: (concrete, bundled up) /// trying to freshen up the legs but still get some light work in
- https://www.strava.com/activities/1983141872

felt good. right hamstring/glute tie in has been achy the last few days, probably because of the longer running. so, just trying to tax it less for my recovery.

plan is to go very light again sunday, very hard monday morning. light tuesday, moderately hard wednesday, very light thurs/fri, race sat.

light day.

feel decent.

11/23/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate light/clean, 2 x beet juice, finished off w/ chicken tortilla soup with extra grilled chicken added, oh and a coconut milk drink.



09:40 AM: workout: light: 90 min (grass/dirt/rocks, fasted, windbreaker)
- https://www.strava.com/activities/1980641994



06:45 PM: workout: very light: 83 min (grass/dirt/rocks, pitch dark + full moon -> love that combo) ::: surprisingly good pace for how light it felt, nice.
- https://www.strava.com/activities/1981393995