Adarq.org

light day.

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06/04/2018

bw = 139
bw before bed last night = ?
soreness = quads moderate, hamstrings slightly, back slightly
aches/injuries = right knee barely (2nd run)
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 = ok
hours sleep: 8

wakeup = 08:00 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: ?
HR high: ?

log:
08:00 AM: food: rxbar, water
08:30 AM: workout: 38 min light progression (grass, dirt, rocks): felt great but started way too late, scorching hot, drenched
09:15 AM: workout: bw
09:30 AM: food: carrot juice, water
10:30 AM: food: dunkin donuts: frozen mocha coffee, 4 x egg & cheese wraps, water
02:00 PM: food: protein bar, water
05:00 PM: food: cheezits, water
07:30 PM: workout: very-light-to-moderate progression (grass): 50 minutes @ pace (10:00 to 6:04) / splits (9:50 to 6:47) ::: legs felt great
09:30 PM: food: 5 x eggs, toasted sourdough + irish butter, banana, tons of water
10:35 PM: leg drain: 30 minutes

workout: 38 min light progression (grass, dirt, rocks): felt great but started way too late, scorching hot, drenched
- https://www.strava.com/activities/1616639115

workout: bw
- weak

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


workout: very-light-to-moderate progression (grass): 50 minutes @ pace (10:00 to 6:04) / splits (9:50 to 6:47) ::: legs felt great
- https://www.strava.com/activities/1617768543

I did several double-takes during the run, because I was surprised at the paces I was hitting, given the effort. Thought my watch was off several times. Barely trying and hitting 7:5X-8:XX on grass, was interesting, usually it's not THAT easy. Something weird going on but I like it.

I knew I felt good though when my initial mile dropped under 10 min/mi, at hardly any effort. Felt like an 11-12:XX effort.

cool.





felt so good.. crazy. hit those paces so easily.



feel weird tho.. doubles make me feel "odd". it's hard to explain. almost makes me feel ill. just need to make sure I don't overdo it. double easy.. I used to play basketball 2x/day, no reason I can't run 2x/day when I want to.

Quote from: adarqui on June 03, 2018, 10:57:12 pm

Quote from: Coges on June 03, 2018, 10:28:57 pm

Quote from: adarqui on June 03, 2018, 10:20:34 pm

Curry... jesus.

Curry Jesus.

Ridiculous!!!

srs. man he lit it up.

when he goes on a run like that, GSW is pretty much unbeatable. Got to put some bruisers on him, make him work. CLE's D is awful. :/

Yeah I understand the NBA isn't like it used to be but there were so many uncontested lay-ups it drives me absolutely crazy. Whatever happened to making them earn the points. Surely you can still foul hard without it being a flagrant.

yup, completely agree. I don't like dirty basketball, but nothing wrong with a hard foul to prevent an easy make or and and1. Sometimes you need to get "more rough" to rattle shooters etc. Again I think this comes back to bad coaching. Lue doesn't know how to make adjustments, Kerr does. If Kerr saw the need to do something like that, he would.

Still, to me the worst part about CLE is their transition defense. It's absolute garbage. Guys not getting back, leading to 3's/easy looks from GSW, which often knock it down. Reflects horrible on the coaching IMHO, especially when someone is complaining about being fouled on one end, not getting back on the other, causing his team to have to play 5 on 4, and someone from GSW drains a 3 etc. If I was a coach in that scenario, benched immediately, don't care who it is, even LEBRON. That'd teach you real quick to get back on D. This CLE team takes defensive possessions off, all game long. It's a disgrace. I mean it's bad when LEBRON does it, but it's even worse when it's someone like Hill/Clarkson etc who isn't carrying the team. Bad leadership from LEBRON in this regard, absolutely horrible coaching by Lue to not get it under control.

GET
BACK
ON
D

This is one of the first things you're taught, when learning how to be successful as a team at basketball.

pisses me off.

race day.. and long run day! eek!

?taken-by=andrewdarqui

---

06/03/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = none
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 = ok
hours sleep: 6.5

wakeup = 05:30 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:
05:40 AM: food: oatmeal + tons of honey + tons of pink salt, water
06:40 AM: warmup + race: Run for the Ribbons 5k: 3rd OA @ 17.50/17.44 ::: Great event, legs dead lol. Just made sure to try and get 3rd.
07:30 AM: food: RACE EVENT FOOD! 2 small smoothies, 2 chocolate covered strawberries, some random breakfastish stuff, rxbar, water
11:00 AM: food: 1 fried egg, 4 x belgian waffles w/ butter and jelly, water
02:00 PM: nap: 2 hours
05:00 PM: food: rxbar, trail mix bar, water
05:30 PM: leg drain:30 minutes
07:00 PM: workout: First 100+ mile week! (100.1 - PR ) ::: 3 mi to the hills, 5 mi hills, 6.1 mile survive - dead.
09:30 PM: food: TONS of water, beet juice, grapefruit, banana, dark chocolate, toasted sourdough + butter

?taken-by=andrewdarqui

warmup + race: Run for the Ribbons 5k: 3rd OA @ 17.53/17.44 ::: Great event, legs dead lol. Just made sure to try and get 3rd.
- https://www.strava.com/activities/1614262648
- https://www.endomondo.com/users/26420622/workouts/1133225102
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=231
- 17:53 official
- 17:44 watch
- each mile 5:4X (dead lol)
- 3rd OA









HR really kicked up towards the end, if the data is accurate, which I feel it most likely is. Just crazy hot/humid, was drenched. Summer racing is rough, lol! This is my first time actually racing in the summer. Really brutal, have to fight through it. Then when it gets cool, BOOM. Massive PR's.

?taken-by=andrewdarqui

?taken-by=andrewdarqui



workout: First 100+ mile week! (100.1 - PR ) ::: 3 mi to the hills, 5 mi hills, 6.1 mile survive - dead.
- https://www.strava.com/activities/1615911918/overview





^^ looks cool.




Two solid results from the 1st OA's at the race today:

1st OA male: @ 51 years old dropped a 16:39 5k! BEAST.

1st OA female: 16 year old girl @ 18:36. BEAST.

Curry... jesus.

Curry Jesus.

what a pass by LEBRON to Love.. beautiful.

Refs are at it again.

yeah man :/

Just saw this old gem .. love all of the angles. So brutal.

<a href="http://www.youtube.com/watch?v=mPN0ylFEaFo" target="_blank">http://www.youtube.com/watch?v=mPN0ylFEaFo</a>