Adarq.org

speed day!

slept in today .. 11 hours. amazing what "adequate" sleep does to my calves. Note to self: don't get less than 8 hours. Need to slowly fix that again. NBA playoffs have wrecked it a bit.

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05/25/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly, hamstrings barely
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 <-- amazing what more sleep does to my calves
morning adductor flexibility = loose
feel = ok
hours sleep: 11

wakeup = 10:00 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: 180's?

log:
11:00 AM: food: whole foods: rice/chicken, orange chicken, beet juice, double chocolate chip muffin, water
03:00 PM: food: rxbar, banana, carrot juice, water
06:00 PM: first sub3 1km of 2018! 2:53. ::: 2018-sub5+sub3=3+1 ::: {1km split, 2.53}, {200m,33,mod}, {2mi,6.30+5.55}
07:30 PM: food: rxbar, water
08:30 PM: food: char hut: 1/2 lb cheese burger (medium), sweet potato fries with drizzle, water
12:00 AM: food: 3 x banana, water

so much damn sleep! felt great this morning.

workout: first sub3 1km of 2018! 2:53. ::: 2018-sub5+sub3=3+1 ::: {1km split, 2.53}, {200m,33,mod}, {2mi,6.30+5.55}
- https://www.strava.com/activities/1595884882
- 1km split: 2:53 (-3s) (4:39 min/mi pace!)
- 1km split happened inside of a ~1150m effort @ 03:19 (4:42 min/mi pace)
- also said my 800m was 2:19 (2nd best)







CLOSING IN ON 13 MPH FOR A km (and mile)!

but this one cracks me up, bravo.

<a href="http://www.youtube.com/watch?v=opkk9LwSRFA" target="_blank">http://www.youtube.com/watch?v=opkk9LwSRFA</a>

not sure about LEBRON playing the entire first half....... looks like he's starting to feel it at the end of the 2nd.

curious to see how he looks in the 2nd half.

24 May 2018

Bodyweight@session : ???
Soreness : traps, arms, minor
Injuries/aches : none

1½ hours full court basketball.
Incredible fitness improvement! Couldn't believe it, totally different feeling. Better breaths, faster recovery, everything better.
Not so unexpected: I haven't played for 3 weeks, while in between i went running 5 times ( 29km ).
Fitness FTW! 

lmao nice!@$!@$

yea, running/sprinting related fitness improvements are awesome.

Still that's just scratching the surface of running. Can't wait to dig deeper, already planning to include shorter interval sprints and longer relaxed runs.

 

https://worldspeedsummit.com/sessions

looks good.

I don't think anyone on the board is doing speed training at the moment

lol?

but there's going to be a stream about speed training from some top quality coaches, Boo and Jonas Dodoo are the ones that I know are really top notch. I have heard of a few of the rest of them but it looks like a good mix. Definitely mark the date and time for this free stream.

this had me rofl'n. dirty.

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

also, love how steph handled it. <3 hah.

noooooo @ Chris Paul's hamstring!

https://sports.yahoo.com/rockets-outlast-warriors-thrilling-game-5-eyes-now-chris-pauls-hamstring-035137469.html



rest him game 6, and hope he's good by game 7. :/

nasty drive + dunk by harden.