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faster than zeke elliott, julio jones, richard sherman (who ran a 4.6 (!) at the combine).
ya pretty insane.. even his second 40 which was 4.5x, would be up there in the top times hah.
i didn't really believe the first number, until i saw the 40 overlay with zeke/julio etc. pretty nuts at that position.Quote<a href="http://www.youtube.com/watch?v=cqIdr2ZR3FY" target="_blank">http://www.youtube.com/watch?v=cqIdr2ZR3FY</a>
and he's got a belly, too. wonder if any team will take a flyer on him.
ya when I saw him in drills, didn't think he looked good at all .. but he was apparently cramping. Then they mentioned his 40 & bench and I was like, wtf?
someone will take, pretty high up in the draft i imagine. but i'm sure some teams are also a bit more wary after the drills portion of the combine.. but they'll probably just resort to his on-field footage/accolades.
pc!!
I have no idea but, based on a WR & LB (light LB tho), i'll just say yes, one 4.2x today. 
faster than zeke elliott, julio jones, richard sherman (who ran a 4.6 (!) at the combine).
<a href="http://www.youtube.com/watch?v=cqIdr2ZR3FY" target="_blank">http://www.youtube.com/watch?v=cqIdr2ZR3FY</a>
and he's got a belly, too. wonder if any team will take a flyer on him.
Harbour Club Serpentine Last Friday of the Month 5k -> 26th Jan, i.e. next Friday.
If I like it + the organisation, etc., I might try to run it monthly rather than doing Parkruns, since this is more convenient and on a nicer course.
I think that's it for now. Need to build up more fitness before I'll feel like I'm actually racing at 10k or longer.
Unofficial 5k time of 20:46.6. Race recap here: http://www.adarq.org/progress-journals-experimental-routines/warpspeed-to-the-new-scenario/msg138860/#msg138860
Official results: https://www.serpentine.org.uk/rdb/showrace.php?race=12450
Official time is 20:40, sick.
Just signed up for the next iteration of this race on 23/03. Will be aiming for sub 20:00.
2/25
sb squat 285 4*5
-SI joint still bothering me
decline situps 3*15
sprint treadmill intervals
-max resistance 5*40 steps, 45 second jog rests
-5 min rest
-max resistance 3*40 steps, 45 second jog rests
its been 30 mins - i threw up a few times and still not through feeling completely terrible. ughhhhhh. it will pass
03/03/18
Hip stretches, glute bridge, thoracic bridge
5 min
Crow stand - 3 x 10s
15 min
Tuck Pull Through - 5 x 5 (progression for l-sit to handstand)
Deadlift- bar x 5, 60 x 5, 80 x 5, 90 x 5
Thoracic bridge
10 min
Tuck front lever - 2 x 10s
Airborne Squat - 2 x 5 each leg
Have a bit of "golfers elbow" at the moment in the left arm. I'm attributing it to all the pull ups and benching I did late last year and early this year after coming off the hand injury where I wasn't using my right hand for any heavy lifting. Going to rest it a little, avoid movements that hurt it and get some good soft tissue work in there. See how that goes.
04/03/2018
Arvo Run-
6.55km in in 45:14 @ 6:54/km. Average HR of 136.
Pace getting better at the HR. I also noticed I'm getting better at maintaining a similar pace and not letting the HR jump all over the place. Kept telling myself to be patient and trust the process as I ran.
I was laughing up the hill on saturday.. hah.thursday
- run 4.2 km in 19:54
felt drained, legs no pop. the garmin map of this is hilarious, apparently i can fly.
- stretch
friday and saturday
- move house, give self break from exercise because man moving sucks
today
- run 7.52 km (7.19 km on Garmin but i'm going with google maps on this one) in 35:17
slow start but got into the groove a bit and this ended up feeling nice. two circuits around the neighborhood. garmin took 10-15 minutes to pick up the signal and i'm gonna go ahead and trust google maps on this one. very disappointed in garmin and myself for not doing more research. it's weird, it felt like it was being pretty accurate at first but now i don't know. 330m is a pretty major difference. 4:41 pace for an easy run is okay.
- stretch
04-03-18
Workout
Run --
warm up ~1.7mi, including 4x~100m strides
did some dynamic stretching, etc.
4 x 1 mile @ tempo [6:42, 7:00, 6:59, 6:48] with 90 seconds walking rest between each rep.
cool down ~1.7 mi
Total distance -- 7.66 in 1:05:12
Notes
First and last rep were on net downhills, third rep flat and the second rep on a net uphill [I made a mistake in my mental map of the park and included a fairly steep (~15% grade) hill around the .6 mile mark], so I'm pretty pleased.
Avg HR for each rep was 170, 176, 176, 179 which seems about right for 'threshold' effort [i.e. joel frie's heart rate reserve calculator puts my threshold at around 175, and whlie my legs were tired they didn't have that lactate burn other than on that hill I mentioned].
So that's 4 miles at sub 7:00 effort, basically. Hitting a mile in 6:42 w/ an HR of 170 when the first mile of my 5k was run in 6:47 with an average HR of ~180 is pretty promising on the progress front.
Total distance for this week ends up at only 24.2, which is fine. Just gonna need to start making space for a 5th weekly run. Weekends should hopefully be a bit less time constrained going forward which will make that easier. Aiming for 30m this coming week.
Edit: next time I do mile repeats I'll probably aim for the track for consistency's sake
Nice work! That's big stuff, and having enough in you after a 5k PR to go for a nicely paced run with hills like that after shows you've got a lot more coming.
Though, this 10k signup was almost 2 weeks prior instead of 5 days prior, so it's in my head a bit more. Going to train hard all week, even run the day before, to make Saturday seem like it's not important. 
