Adarq.org

last night

filled with the spirit of henri, the otter of ennui. no exercise.



feel better today.

- run 10.05 km in 50:33

- SMR

- stretch

that's better. also started doing 1-3 pull ups every time i walk by the new bar. trying out the old greasing the groove approach.

well that's a little more exciting than what jalen rose calls "hoooold me back" fights.

nothing will top the malice at the palace. i was watching that game live, on the shitty little TV we had in the house i shared senior year of college. unforgettable.

<a href="http://www.youtube.com/watch?v=TnoFf3RnxaY" target="_blank">http://www.youtube.com/watch?v=TnoFf3RnxaY</a>

Going to edit this post during the block:

Maybe run it until early Nov.

---

block:
- easing back in to high frequency, hard speed work

block duration:
- 2018/10/06 to ?

block goals:
- 1km PR: < 2:53
- mile: 4:5X
- 1.5 mi @ 5:1X
- 400m @ <= 64s
- race mile split: 5:0x


fastest efforts:
- top/speed: 17.0 (PM), 17.9 (PM), 16.1 (PM)
- 200m: 30.0 (PM), 29.95 (PM)
- 400m: 1:08.8 (PM)
- 800m: 2:16 (PM)
- 1km: 3:14 (race, AM), 3:17 (AM) / 3:06 (PM), 3:11 (PM), 3:06 (race, AM), 2:57 (grass, AM, ), 2:49 (PM), 3:03 (mile, AM), 3:05 (mile, PM), 2:57 (grass, PM)
- mile: 5:21 (race, AM), 5:17 (race, AM), 4:58 (AM, grass ), 4:56 (PM, grass ), 4:57 (grass, PM), 4:58 (grass, PM)

fastest race splits:
- 1km: 3:14 (5:12 min/mi), 3:06 (5:00 min/mi)
- mile: 5:21, 5:17
- 1km/mi differential: +7, +11
 
2018/10/07:
- AM: (road): 5k race: wreckage, but: 1km @ 03:14 (5:12 min/mi), 1 mi @ 5:21, 3k @ 10:28 (5:37 min/mi)
- PM: light light @ 2 hours (~12 mi)

2018/10/10:
- AM: (road): ~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17
- PM: (track): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}

2018/10/11:
- AM: (road): ~370m @ 1:05 (4:35 min/mi)
- PM: (road): ~1142m @ 3:40.2 (5:09 min/mi), 1km split=3:11 (5:08 min/mi)

2018/10/13:
- AM: (road, race): 1km @ 3:06 (5:00 min/mi), inside of 1 mi @ 5:17
- PM: (grass): {2 x ~465m @ 1:16.8, 1:17.1 (4:25 min/mi)} + {2 x ~515m @ 1:28.5 (4:36), 1:31.7 (4:46) + 17.9 mph kick} + {~192m @ 28.6 (4:07)} + {~100m @ 15.5, 17.x mph}

2018/10/15:
- AM: (grass): 1km @ 2:57 (4:45 min/mi) , inside of ~1150m @ 3:23 (4:47 min/mi)
- PM: (track): 200m @ 29.95

2018/10/16: (grass):
- PM: (grass): 1k: 2:49 (-4s) (4:33 min/mi) // 13.17 mph
- ^800m split: 2:16 (-1s) // 13.17+ mph

2018/10/17:
- AM: (grass): 4:58 mile
- PM: (grass): 4:56 mile
- first sub5 mile on grass: 4:58.9 (strategic, 5:0x + 0.20 mi @ kick)
- second sub5 of the day and fastest grass mile: 4:56 (no kick)
- 2 x sub5 mile in one day
- 3 x days in a row sub3 1km or sub5 mile

2018/10/18:
- PM: (grass): ~1175m @ 3:27 / 4:47 min/mi, 1km split = 2:57 / 4:44 min/mi

2018/10/20:
- AM: (race): whatever
- PM: (grass): 4:57 mile

2018/10/21:
- PM: (grass): 4:58 mile