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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 07, 2013, 11:54:40 am »
^^^yeah so far so good. only worthwhile as long as i'm updating it.
WEIGHT: ???
SORENESS: quads heavily, glutes a little
ACHES/INJURIES: none
MENTAL STATE: motivation high but not twitchy
- warm up
- submax avishek SL bounds x 4,4,4,4,4
- broad jump x 4
field marked for lacrosse so unsure of distance. probably meh.
- DL bound x 4,4,4
second set passed marker, third set at marker. nice.
- sprint 40y x 1
4.63 HT by avishek. lol.
- sprint 30m x 3
4.06, 4.16, 4.12 (HT)
- sprint 60m x 1
7.5x
- tempo 100+100+100++100+100+100
sucking wind hard by the end.
it was hot as fuck on the track, i was less than two hours out from breakfast so was sloshing around during warm ups, and my legs were sore from the squats, but this was a fantastic workout. ETA: legs totally dead after drive home. also face definitely got a little sunburn.
avishek got vid of one of the sprints, i'll upload it when he sends it.
ETA 2: the brianmac calculator, when i put in a 30m of 4.12, gives me a predicted 60m of 6.95 (HT) and a 100m of 11.13. putting in a 60m of 7.5 gives me a predicted 30m of 4.56 (HT) and 100m of 12.00 (FAT). these calculators are to be taken with a huge grain of salt, but taking this one at face value, it just confirms that i'm a little bit strong and not at all reactive. just a little bit of wanking before i stretch a bit and crack the kelly starrett book.
WEIGHT: ???
SORENESS: quads heavily, glutes a little
ACHES/INJURIES: none
MENTAL STATE: motivation high but not twitchy
- warm up
- submax avishek SL bounds x 4,4,4,4,4
- broad jump x 4
field marked for lacrosse so unsure of distance. probably meh.
- DL bound x 4,4,4
second set passed marker, third set at marker. nice.
- sprint 40y x 1
4.63 HT by avishek. lol.
- sprint 30m x 3
4.06, 4.16, 4.12 (HT)
- sprint 60m x 1
7.5x
- tempo 100+100+100++100+100+100
sucking wind hard by the end.
it was hot as fuck on the track, i was less than two hours out from breakfast so was sloshing around during warm ups, and my legs were sore from the squats, but this was a fantastic workout. ETA: legs totally dead after drive home. also face definitely got a little sunburn.
avishek got vid of one of the sprints, i'll upload it when he sends it.
ETA 2: the brianmac calculator, when i put in a 30m of 4.12, gives me a predicted 60m of 6.95 (HT) and a 100m of 11.13. putting in a 60m of 7.5 gives me a predicted 30m of 4.56 (HT) and 100m of 12.00 (FAT). these calculators are to be taken with a huge grain of salt, but taking this one at face value, it just confirms that i'm a little bit strong and not at all reactive. just a little bit of wanking before i stretch a bit and crack the kelly starrett book.
