Adarq.org

damn................ SOLID AF ONLINE SHOPPING DECISIONS.

got 2 france shirts (one normal, one pre-match futbol shirt), and a FRANCE backpack.

the pre-match jersey & bag are slick as motherfu*k. jajajajaja.

 

deadline is over.. looks like i'm the only one racing 1600m tmw............. lol.

trying to get it in my head that it might just be a nice solo training session style mile PR attempt.

yesterday, quick log

---

07/12/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = side of left foot slightly when walking barefoot outside (going on for 3 days now), left ankle barely, toe blisters barely
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 8

wakeup = 07:45 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: 37?
HR high: ?

log:
08:00 AM: rxbar, water
08:30 AM: workout: light (grass/dirt/rocks/hills): ~1.5 hours @ light with hard hill "sprints" mixed in (9 x steep + 9 x small hill within 9 loops) ::: ez workouts until sat (track meet/1600m most likely
10:00 AM: workout: bw
10:15 AM: rxbar, beet juice, water
10:45 AM: food: dunkin donuts: butter pecan frozen coffee w/ whipped cream, 4 x egg & cheese wraps, water
02:00 PM: food: water, banana, a few chocolates, some lemon/turmeric/protein-ish drink
06:00 PM: food: rxbar, water
08:30 PM: food: 6 x eggs, french bread + butter, orange juice, water



workout: light (grass/dirt/rocks/hills): ~1.5 hours @ light with hard hill "sprints" mixed in (9 x steep + 9 x small hill within 9 loops) ::: ez workouts until sat (track meet/1600m most likely
- https://www.strava.com/activities/1697624106

felt good/explosive



^^ surprised at some of my best paces, 5:5X, nice! probably up the smaller hill.



workout: bw
- ok

3-5sec dead hang ng pullups: BW x 8
full dips: BW x 8



no evening workout, rained out (lightning).

will journal tmw, too dead to right now. had a great hill session in the AM tho. wanted to do a long light shuffle tonight but, lightning etc. no run, more rest. probably better that way anyway.

solid call out. Schaub ftw.

https://twitter.com/BrendanSchaub/status/1017493904059400192

dope photo. Manangoi and Ingebrigsten, two young freaks.



?taken-by=georgemanangoi

?taken-by=georgemanangoi

?taken-by=georgemanangoi

awesome.

moderate day. man today was SOLID.

TIME TO GET BACK UNDER THE BAR.

This time tho, the bar is hills.

---

07/11/2018

bw = 147 (hah)
bw before bed last night = ?
soreness = none
aches/injuries = right calf/soleus barely, toe blisters barely
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 6 (rough, nap f'd me up)

wakeup = 07:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: 40
HR high: ?

log:
07:00 AM: rxbar, water
07:30 AM: workout: light (grass/hills): 1h:45m @ 1 hour of hill "sprints" mixed in (42 total = 21 big + 21 small) - dominated these hills today
09:30 AM: workout: bw
09:45 AM: food: 3 x grapefruit, orange juice, rxbar, water
12:00 PM: food: rxbar, carrot juice, some chocolates, water
06:00 PM: food: whole foods: some beef stew, yellow rice & beans, water
08:00 PM: workout: effortless light run (grass/mud/soaked field): 1 hour @ 7:5X-8:0X in the middle ::: felt like 10:XX pace
09:45 PM: food: 5 x eggs, some french bread w/ butter, 1/2 dark mint chocolate, beet juice, water

workout:
light (grass/hills): 1h:45m @ 1 hour of hill "sprints" mixed in (42 total = 21 big + 21 small) - dominated these hills today
- https://www.strava.com/activities/1696689388

might be my best session so far on these hills.

been planning on doing them more often as well.





workout: bw
- ok, just stopped at 5

3-5sec dead hang ng pullups: BW x 5
full dips: BW x 5



workout: effortless light run (grass/mud/soaked field): 1 hour @ 7:5X-8:0X in the middle ::: felt like 10:XX pace
- https://www.strava.com/activities/1696689388

was surprised when i saw my first few grass mile splits, felt like i was trotting @ 10:XX, then I see 8:22 then 7:50. That hour on the hills earlier today woke my nervous system/heart/lungs up.

one of my goals is to eventually (down the road) hit sub7's @ trot effort/idle pace, seems like i'm slowly getting there.