Adarq.org

speed day! yaaaa. flying.

---

06/06/2018

bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = ankles/heels at times randomly
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8

wakeup = 08:30 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: ?
HR high: ?

log:
08:35 AM: food: piece of sourdough bread, water ... lol (ran out of food)
09:15 AM: workout: very light progression (grass/dirt/rocks): 30 minutes @ {9:45 to 8:32}
09:50 AM: food: carrot juice
11:00 AM: food: dunkin donuts: 2 x small egg & cheese wrap, small iced mocha coffee w/ whipped cream, water
12:45 PM: food: ramen lab: korean short rib ramen bowl (very good!), water
03:00 PM: food: protein bar, water
06:30 PM: food: rxbar, water
07:30 PM: water
08:30 PM: workout: evening hard/relaxed speed (grass, pitch dark): intervals @ {8 x 75% speed, 25% jog}, {4 x 50% speed, 50% jog}, {2 x 25% speed, 75% jog} :: progression from 6:02 max-pace to 4:09 max-pace :: legs were flying
09:45 PM: food: pint of gelato!, water
10:45 PM: food: 2 x sourdough avocado toast, water



workout: very light progression (grass/dirt/rocks): 30 minutes @ {9:45 to 8:32}
- https://www.strava.com/activities/1620866804

workout: evening hard/relaxed speed (grass, pitch dark): intervals @ {8 x 75% speed, 25% jog}, {4 x 50% speed, 50% jog}, {2 x 25% speed, 75% jog} :: progression from 6:02 max-pace to 4:09 max-pace :: legs were flying
- https://www.strava.com/activities/1622221544

percentages are based on the laps of the "rectangle" field I run on. 75% speed/25% rest = 3 sides fast (2 short sides + 1 long side), 1 side trot rest (long side), repeat x whatever etc.

felt crazy good. kinda nuts to fly like that in pitch darkness on grass. happy about it. need to be careful though and not get greedy. next 2 days are light miles.

leg turnover was crazy loose/fast, hips opening up very easy. excited about that, especially given how this mileage has been making me feel on occasion - dead etc. But once I turn it up, body seems to forget all of that.

Also, lungs felt great, not too much lactic acid. Good sign.

Durant with that huge 3. Can't do anything about that.

Curry lit it up at the end but damn @ that Durant 3. Dagger x 1000.

such a close game.

CLE better get this.. fu*k.

finding some photos from the last 5k .. love events with this photographer, always posts high quality shots.





^^ finishing the 5k while also finishing with the 1-mile walk. looks funny.

getting way up. Nico is absolutely flying.

?taken-by=nicodunks

Agree with LBSS & Coges.

Also, nice analogy. lol:

it takes soooo much focus to be guarding GSW.... like ur juggling 20 knives on fire.... cant be on the court if you're bad at multi tasking.....