Adarq.org

jack daniels running calc

https://runsmartproject.com/calculator/

rest/walk.

01/06/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = back of right neck moderate (disappear when i started walking hard) - lmao
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = slightly tight (left more so)
feel = good

wakeup = 09:30 AM (slept in,  )

log:
10:00 AM: food: shredded wheat + honey + almond milk, banana, water
11:00 AM: workout: fast walk, legs strong: 9.4 miles (876ft elev) @ 2 x flat (grass, 13:54, 12:5), 3 x hill #1 (16-17:XX, best=16:43), 1 x hill #2 (18:41, steeper), 2 x flat (grass, 14:XX) - fastest walking mile on grass
02:00 PM: food: 3 x banana, almond milk, lots of water
04:30 PM: food: a bunch of orange chicken, sea salt pita chips + variety pack hummus, brie and crackers, lots of water
07:30 PM: food: banana, almond milk, water
09:15 PM: food: banana, almond milk, water


stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:

workout: fast walk, legs strong: 9.4 miles (876ft elev) @ 2 x flat (grass, 13:54, 12:59 ), 3 x hill #1 (16-17:XX, best=16:43), 1 x hill #2 (18:41, steeper), 2 x flat (grass, 14:XX) - fastest walking mile on grass
- https://www.strava.com/activities/1344026234

legs seem adapted to walking these hills already. hehe. will mix running/walking them next week.

---

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out )"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5)]
- FORMAT: (day, wakeup time, hours slept)

PLAYOFFS.

WOW AT CHIEFS/TITANS ENDING.

HOLY FUCK.

found the name of the park nearby with hills, it's called Three Hill Park. Funny, i've been referring to the hills as #1, #2, and #3.. haha.

here's some photos I found online:







there's lots of fitness stuff that goes on there.

anyway from those few photos, seems like a decent set of hills, especially for south florida.. don't know of anywhere else other than the landfill park (lmfao) that has hills like that.. well, other than "bridges". SFL runners, run bridges for hills.

dno, everything looked pretty harmless.. but kyrie did extend his elbow out though in a weird way. looks almost like an attempt to be a bit dirty but not fully committing to it.. 

https://i.imgur.com/OevPe3Z.gifv

rest/walk.

01/05/2018

bw = 144
bw before bed last night = 151
soreness = none
aches/injuries = left knee slightly (probably from locking my knees out )
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 06:00 AM

log:
06:30 AM: food: oatmeal + honey, water
07:30 AM: workout: light walk: 8 miles @ 2.5 flat/grass, 3 hills (676 ft total), 2.5 flat/grass
- calves a bit beat up from that workout, felt fine during
10:00 AM: food: chocolate muffin, pink lemonade, water
01:00 PM: food: cashew/almond trail mix, water
04:00 PM: food: sauteed yam in olive oil/pink sea salt, cajun chicken, sourdough rye, water
04:45 PM: massage: got my dad to try and find the spot on my calf and mark it with a pen, every time he went into that spot it hurt like fu*k. neck hurts after lol.
06:30 PM: food: cashew/almond trail mix, prunes, water
07:30 PM: stretch: straight up (hit calf hard) - right adductor a little tight, left knee bugging a little
08:00 PM: food: wholefoods: smoothie w/ whey, cookie
10:30 PM: food: 3 x banana, water

stretch:
07:30 PM: stretch: straight up (hit calf hard) - right adductor a little tight, left knee bugging a little

icing:
self massage:
leg drain:
contrast showers:
naps:

---

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out )")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

some good workout clips at the end.

<a href="http://www.youtube.com/watch?v=UCmGZR40mwQ" target="_blank">http://www.youtube.com/watch?v=UCmGZR40mwQ</a>