Show Posts
4081
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 02, 2018, 10:09:34 pm »
speed day!
My mind is really locked in on "13mph". That's what I want to maintain for a mile (4:30 pace). That's the kind of power I need.
I almost "had it" with my 2:53 1km a few months back (like 12.8 mph?), but it can't be some 1-off thing. It has to be "expressable" every month. 4:4X-4:5X has to be expressed weekly.
10/02/2018
feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed = not much
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 9
wakeup = 09:00 AM
top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50
only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)
log:
09:15 AM: food: orange juice, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
10:10 AM: food: orange juice, beet juice, 4 x banana, rxbar, water
03:00 PM: food: 1/2 buffalo chicken wrap, sweet plantain chips, water
05:00 PM: water
06:30 PM: food: rxbar, water
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
09:30 PM: food: zinburger: cookies & cream milkshake, bleu cheese burger, water
11:00 PM: food: bolthouse breakfast smoothie, water
12:30 AM: food: orange juice, banana, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
- https://www.strava.com/activities/1879455061
- 15 minutes total, lol
- 1 x 400m @ 1:10 (4:40mm)
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
- https://www.strava.com/activities/1880581946
- https://www.endomondo.com/users/26420622/workouts/1208154203
- no watch 1km @ 2:58
(4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k
- 400m @ 1:09
- 200m @ 29.9
- jog rest (a lap or two) between 1k/400/200
For the 1k, wanted to go out harder for 800m (got 2:22), then coast the 200m (got 36), worked out good.
probably going to try and go for a hard 800m Thursday, should be close to PR level (sub 2:17 = PR). 4:2x pace for 550m the other day so, should be able to really crank out some speed if I go for it.
we'll see.
My mind is really locked in on "13mph". That's what I want to maintain for a mile (4:30 pace). That's the kind of power I need.
I almost "had it" with my 2:53 1km a few months back (like 12.8 mph?), but it can't be some 1-off thing. It has to be "expressable" every month. 4:4X-4:5X has to be expressed weekly.
10/02/2018
feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed = not much
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 9
wakeup = 09:00 AM
top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50
only 44 more to go!- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)
log:
09:15 AM: food: orange juice, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
10:10 AM: food: orange juice, beet juice, 4 x banana, rxbar, water
03:00 PM: food: 1/2 buffalo chicken wrap, sweet plantain chips, water
05:00 PM: water
06:30 PM: food: rxbar, water
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
09:30 PM: food: zinburger: cookies & cream milkshake, bleu cheese burger, water
11:00 PM: food: bolthouse breakfast smoothie, water
12:30 AM: food: orange juice, banana, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
- https://www.strava.com/activities/1879455061
- 15 minutes total, lol
- 1 x 400m @ 1:10 (4:40mm)
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
- https://www.strava.com/activities/1880581946
- https://www.endomondo.com/users/26420622/workouts/1208154203
- no watch 1km @ 2:58
(4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k- 400m @ 1:09
- 200m @ 29.9
- jog rest (a lap or two) between 1k/400/200
For the 1k, wanted to go out harder for 800m (got 2:22), then coast the 200m (got 36), worked out good.
probably going to try and go for a hard 800m Thursday, should be close to PR level (sub 2:17 = PR). 4:2x pace for 550m the other day so, should be able to really crank out some speed if I go for it.
we'll see.
