light + light speed day.
07/22/2018bw = 141
bw before bed last night = ?
soreness = glutes alot, hamstrings/adductors moderate, right calf slightly
aches/injuries = ankles in a few spots occasionally - mostly right ankle
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose,
less clickymorning calf flexibility = loose,
not thickmorning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8
wakeup = 09:00 AM
sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 
- sub5's: ..., 2018/07/14
- sub3's: ...
data collected throughout the day when I have my watch on:
HR low: 37
HR high: ?
log:09:00 AM: water
09:50 AM: workout: quick + light (grass, legs/CNS toast, HOT AF): ~45 min light with 1 stride @ 4:40
10:45 AM: workout: bw
10:55 AM: food: 3 x grapefruit
01:00 PM: food: araxi burger: bleu cheeseburger w/ bacon, sweet potato fries, cookies & cream milkshake, water
04:15 PM: movies: equalizer 2
07:00 PM: water
08:45 PM: workout: quick session: light + speed (grass, legs dead): ~40 minutes with {3m:32s @ 5:13, peak 4:50} + {32s @ 5:02, peak 4:50} + {30s @ 4:36, peak 4:31} ::: felt good /// today i saw a video of a 9y/o running 59s for 400m
10:00 PM: food: flax oatmeal + pink salt + honey, peanut butter, lots of water
10:30 PM: some light self massage on my right calf
11:30 PM: light/moderate stretching: calves/quads/top of feet/glutes/upper (no adductors/hamstrings) (~1-2s holds, alternating each limb, just non stop, just feel too tight and body is telling me to stretch, so, figured i'd give in but perhaps not do my traditional static. maybe this'll have me feeling ok. we'll see tomorrow).
workout: quick + light (grass, legs/CNS toast, HOT AF): ~45 min light with 1 stride @ 4:40-
https://www.strava.com/activities/1720333002
workout: bw- ok
3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8
workout: quick session: light + speed (grass, legs dead): ~40 minutes with {3m:32s @ 5:13, peak 4:50} + {32s @ 5:02, peak 4:50} + {30s @ 4:36, peak 4:31} ::: felt good /// today i saw a video of a 9y/o running 59s for 400m-
https://www.strava.com/activities/1721483812
^^ that last ~30s, i let my hips really open up, felt perfect. no change in effort really, just change in relaxation/ROM. need to figure out how to hold that for 15 minutes. would probably feel like heaven. :F
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