Adarq.org

rest/walk day.

can't wait to do some hard basketball dribbling tomorrow morning..

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04/01/2018

bw = 144
bw before bed last night = ?
soreness = hamstrings barely, traps/shoulders barely, calves barely
aches/injuries = left "achilles" occasionally (just a weird feeling, kinda tight), right big toe = slightly, (left medial ankle = NONE, right knee (ITBS)= NONE)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great
hours sleep: 9

wakeup = 07:30 AM (slept in)

data collected throughout the day when I have my watch on:
HR low: 44
HR high: 104

log:
07:45 AM: rxbar, water
08:00 AM: workout:
morning speed walk: 3 mi progression @ {16:XX -> 14:XX -> 13:XX, grass, barefoot}
09:00 AM: food: banana, water
10:30 AM: food: grande luxe cafe: MASSIVE BREAKFAST: huge egg sandwich with bacon/ham/tomatoes/cheese, incredible massive hash brown (OMG), english muffin with a ton of butter, orange juice, water
11:00 AM: food: grande luxe cafe: DESERT: large vanilla sundae with hot fudge/nuts/whipped cream
- full.
03:00 PM: food: banana, water
08:30 PM: food: oatmeal + pink salt + blueberry honey, 2 x banana, water

?taken-by=andrewdarqui

workout:
morning speed walk: 3 mi progression @ {16:XX -> 14:XX -> 13:XX, grass, barefoot}
- https://www.strava.com/activities/1483559165

felt great.





HR crazy low for that walking.

Parker Stinson's wife, Ashley Stinson, she can fly.

Valencia Half - full video

Netsanet Gudeta/Kebede is so strong. damn. flying.

The finish (landscape) to this race is really sick.

Kamworor looked so strong after he finished. The men's race was even more exciting than I heard about, 2nd place guy really pushed it.. and Kifle getting third was impressive. I always love these announcers too, they do a great job.

<a href="http://www.youtube.com/watch?v=kn4hmWn8Yno" target="_blank">http://www.youtube.com/watch?v=kn4hmWn8Yno</a>


DAMN someone fell hard @ ~27:55.

?taken-by=gomofarah

Just watched Joshua vs Parker .. That was a close fight and ya that ref was a wreck. The final score cards were way off IMHO, really it could have gone either way. Wasn't impressed with Joshua, for once.

enjoyed the non-stop basketball dribbling. felt great during and afterwards. i've wanted to bring this back into my routine a few times but it's hard when you're locked in .. that's one of the good things of taking time off from your primary training, can use it to incorporate some accessory tools that may be very beneficial eventually.

new tools:
- basketball dribbling!
- barefoot walking!

when I was younger, playing basketball probably 3 hours a day on avg, I rarely had any tweaks/issues. Only stuff I had was more significant injuries from contact (broken fingers, wrist, thigh contusions etc). But in terms of simply just breaking down on my own, it didn't happen like it does now. Sure I was younger but, those movements I do when i'm dribbling hit so many different joint angles & offer a ton of variety neuromuscularly. it's good stuff. With running, it's just the same movement pattern over and over and over, which is fine but if you overdo it or just tweak something minor, it takes forever to heal. Would be nice to incorporate basketball dribbling as a cross training tool on some off days (instead of an easy run day, or in addition to it, to decrease the amount of time spent easy running etc).

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03/31/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = left medial ankle barely, (right big toe = NONE, right knee (ITBS)= NONE)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great
hours sleep: 9

wakeup = 07:30 AM (slept in)

other: Low HR all day (mostly 40's-50's, low 41)

log:
07:45 AM: food: rxbar, water
10:00 AM: workout: what 3 miles of non-stop backward/forward (full-court) basketball dribbling looks like 8| - HR got up into the 140's at times, nice.
12:15 PM: food: rxbar, water
12:30 PM: workout: bw
01:30 PM: food: 4 x egg sandwich on toasted sourdough multigrain (with spanish oil, pink salt, black pepper), 2 x banana, water
02:30 PM: ice: left ankle: 30 minutes
03:00 PM: ice: right knee: 30 minutes
03:30 PM: ice: bottom of right footpad: 30 minutes
07:00 PM: food: oatmeal + blueberry honey, prunes, banana, water

?taken-by=andrewdarqui

workout: what 3 miles of non-stop backward/forward (full-court) basketball dribbling looks like 8| - HR got up into the 140's at times, nice.
- https://www.strava.com/activities/1481996316
- vo2 max: 64 (wtf?)
- thought for sure my vo2max measurement would be way off.. dribbling a basketball to get my HR way up but not moving fast pace-wise.. odd. dno.

right knee (ITBS) / right big toe (turf toe) tweaks were non-existent today. left ankle was bugging slightly at times but has improved alot.

think these things are almost gone.

also, barely sweat in this session & it's hot as hell out, and I had a hoody on + compression pants + shorts. lol. i'm in good shape. need these things to heal completely so I can get back to work.







workout: bw
- strong even after all of that "upper body work"

S1: 3-5sec paused dead hang semi-wide pullups: BW x 8 (strong)
S1: full dips: BW x 12
S1: single leg standing raises: x 40
S1: single leg standing abductions: x 40 (hard)
S1: single leg lean-against-something hip extension: x 40
S1: toe extensions: x 20
S1: calf raises: BW x 20

3/31

squat
295 *5
325 3*5
RPE: 7

jump squats
105 *5,3+2, 3+2

boeu ball squat *30,30

sl-rdl on pad 2*8/ea leg

dot drill
3*6 DL 3*6 Sl / ea leg



EDIT:
PM run: 4 miles in 29:20 ~ 7:20 mile pace 
-was trying to keep up with a friend. died during the last 200m but otherwise consistent 7:15 pace!

ahhh nice 4 miler!!