6931
Basketball / I thought we had a basketball LOL thread?
« on: December 29, 2017, 12:52:56 pm »
guess not. but now we do.
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6932
Pics, Videos, & Links / Re: The Motivational Thread
« on: December 29, 2017, 12:20:38 pm »
Celi dropped another gem.
<a href="http://www.youtube.com/watch?v=vgqZyMDHmEE" target="_blank">http://www.youtube.com/watch?v=vgqZyMDHmEE</a>
I watched his video a few more times, decided to share it:
Thing is.. his video editing & photography have improved so much, just reminds me of how he approached dunking. He has gotten really good at learning through trial and error IMHO .. which is great stuff. Gives him a unique angle on things IMHO.
I watched his video a few more times, decided to share it:
Quote
A superb video my friend Steven Celi put together. He's well known in the dunk game for his commitment, passion, relentless hard work, creativity, motivation etc. The thing that stands out the most to me, is simply how he immerses himself in the process and tries to understand how all of the tiny details fit together. Transformations are difficult, no matter what the endeavor. It's a puzzle, that must be put together. It's easy to look outward for answers - but truly understanding why one component works & another doesn't, is crucial and most often discovered inward - through trial and error. A few of those sentences rhymed, though that was not intended. Closing 2017 on a positive note. GO.GeT.IT 8|
Thing is.. his video editing & photography have improved so much, just reminds me of how he approached dunking. He has gotten really good at learning through trial and error IMHO .. which is great stuff. Gives him a unique angle on things IMHO.
6933
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 29, 2017, 12:13:34 pm »Another 'recovery' day PR - hit 140kg x 8 reps at 90.2kg bw -- was supposed to go for 137.5kg but i wasnt feelign like getting turnt up for 137.5kg. 1rm calculator says 145kgx8 ->180kg singl which is my goal. Not far now. 2 weeks?
didn't feel like getting turnt up for 137.5, so you made it 140kg? hah.
solid.
dno, 2 weeks sounds reasonable .. and you hit this on a recovery day so.
6934
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 29, 2017, 10:30:29 am »
hmm.. i might have just joined a 4-man ultra marathon relay team (01/14/2018).. LMFAO. Some guy said one of his runners won't be able to do it, and he thinks I would be able to help them out. They won it last year.
6 hour limit - as many 1.24 mile laps as you can get in that time.
Last year they did 42 laps.
This is the course: https://www.strava.com/segments/3677435
It's hilly and in 2018 I planned on doing hills soo.........
"Vista View Ultra 360"
https://www.facebook.com/vistaview360ultra/
This is them last year, "Loco Rio" .. A club that hosts their own races for some community called "Rio Vista" I think .. They have a pretty interesting website - very dedicated to running + community. They have this thing called "The Cup" which is like a series of 8k races etc.
http://locorio.com/about/
6 hour limit - as many 1.24 mile laps as you can get in that time.
Last year they did 42 laps.
This is the course: https://www.strava.com/segments/3677435
It's hilly and in 2018 I planned on doing hills soo.........
"Vista View Ultra 360"
https://www.facebook.com/vistaview360ultra/
This is them last year, "Loco Rio" .. A club that hosts their own races for some community called "Rio Vista" I think .. They have a pretty interesting website - very dedicated to running + community. They have this thing called "The Cup" which is like a series of 8k races etc.
http://locorio.com/about/
6935
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 28, 2017, 11:58:53 pm »6936
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 28, 2017, 11:31:20 pm »
first sub 2:20 800m 
2:18.4 (- ~5s)
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138204/#msg138204
2:18.4 (- ~5s)http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138204/#msg138204
6937
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 28, 2017, 02:59:48 pm »
About to order some NB LD5000v5 spikes..... man they are so beautiful 
I figure i'll get something build for 3k-10k, because my track sessions are long as fu*k so.... means I should be able to walk around in them fine, turn it up on the intervals, jog around light in them etc.. probably will be less intense on my calves which is what I need. That calf pain from my ~800m spikes is too scary.
I figure i'll get something build for 3k-10k, because my track sessions are long as fu*k so.... means I should be able to walk around in them fine, turn it up on the intervals, jog around light in them etc.. probably will be less intense on my calves which is what I need. That calf pain from my ~800m spikes is too scary.
6938
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: December 28, 2017, 02:58:11 pm »8 sets of .3 running
6/6.5/7/7.5x2
Over 3 miles worth
Felt really good.
Some hot ass girls in here today omg, idk where they came from but holy shit i hope they come back.
lmfao. i feel like that at the track sometimesQuoteDb and cable tricep work, got a massive pump
bicep curls
Weight 268. I believe I was 273 not too long ago so yeah after my season ended I put back on like almost 20 lbs lol
Oh well, hopefully end of January I can be back to 255 and just try for 10lbs a month so around the time I may need to be light i should be 220s or less.
Haha yeah, 1 of them works there but I have never seen her friend there.
I read something where interval training awakens genes that normal weightlifting doesn't so I want to keep with the interval stuff until I don't see improvements. Even so ill just probably adjust it.
I'll look at some interval running workouts soon and tomorrow should be bike with bw stuff or cf stuff idk ill figure it out.
i dno about the "awakening genes" stuff lmfao, BUT, if you believe it... it helps
IMHO, all I care about is presenting a stimulus for potential adaption.. don't care what goes on at the cellular level: tweaking intensity, duration & frequency is all I care about.
regardless, providing a stimulus which causes the adaptation process to execute, sounds like "genes awakening".
interval running workouts are great .. intensity goes way up.
pc!
6939
Shoes / Re: Misc Running Shoes
« on: December 28, 2017, 02:11:19 pm »
Thought I just found an NB MRC5000v1 on Amazon, size 12..
https://www.amazon.com/dp/B006O5SBW4
wrecked. out of stock.
Got so excited, felt like I won the lotto.
:/
https://www.amazon.com/dp/B006O5SBW4
wrecked. out of stock.
Got so excited, felt like I won the lotto.
:/
6940
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: December 28, 2017, 01:26:59 pm »love that shot. kid chasing, lady looking, athlete cruising (@ 4:55-5:05 min/mi pace lol).
6941
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 28, 2017, 12:07:12 pm »
speed day!!
tired af tho.. can't wait until i'm done tonight, 2 days rets, race, then a week off. boom.
"TBT"
12/28/2017
bw = 143
- dropped a ton of weight since the night before... HEH
bw before bed last night = 149
soreness = quads slightly, hamstrings slightly, calves slightly
aches/injuries = calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = tired
wakeup = 10:00 AM (slept in, lots of sleep)
log:
10:30 AM: food: oatmeal with honey, banana, water, 4 x grapefruit
11:30 AM: leg drain: 30 minutes
02:30 PM: food: sea salt pita chips, hummus, 5 x sourdough rye, sweet green tea, almond milk, water
06:00 PM: workout: (15.5 miles total): mixed speed: BIG PR: 800m @ 2:18.4 (-5s, 4:36mm pace, FIRST SUB 2:20, 1st half better than 2nd half lol), 1.77 mi @ 5:47mm (5:40.5, 5:54mm), 400m @ 72.9, 7 miles slow, 2 miles a little faster (7:38, 7:32) :: FAU = ZOMBIE APOCOLYPSE
09:00 PM: food: pink lemonade
10:30 PM: food: huge chicken quesadilla, chicken tortilla soup, sea salt pita chips, bunch of prunes, water
stretch:
icing:
self massage:
leg drain:
11:30 AM: leg drain: 30 minutes
contrast showers:
naps:
workout: (15.5 miles total): mixed speed: BIG PR: 800m @ 2:18.4 (-5s, 4:36mm pace, FIRST SUB 2:20, 1st half better than 2nd half lol), 1.77 mi @ 5:47mm (5:40.5, 5:54mm), 400m @ 72.9, 7 miles slow, 2 miles a little faster (7:38, 7:32) :: FAU = ZOMBIE APOCOLYPSE
- https://www.strava.com/activities/1331220329
good session.
very happy with the 800m.. felt a bit beat up today. that was a tough effort. Legs were a bit jacked up after that for the 1.77 mi run, but pushed through it.
WHY DON'T MY 800m ATTEMPTS REGISTER AS FAU 2-LAP CR ATTEMPTS! annoying.
solid.
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142),(28,143)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?),(27,16.4,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s"),(28,"800m @ 2:18.4")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(27,"quads moderately, calves slightly, hamstrings moderately"),(28,"quads slightly, hamstrings slightly, calves slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight"),(28,"calves tight")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"tight")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight"),(28,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5),(28,10:00AM,10)]
- FORMAT: (day, wakeup time, hours slept)
tired af tho.. can't wait until i'm done tonight, 2 days rets, race, then a week off. boom.
"TBT"
12/28/2017
bw = 143
- dropped a ton of weight since the night before... HEH
bw before bed last night = 149
soreness = quads slightly, hamstrings slightly, calves slightly
aches/injuries = calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = tired
wakeup = 10:00 AM (slept in, lots of sleep)
log:
10:30 AM: food: oatmeal with honey, banana, water, 4 x grapefruit
11:30 AM: leg drain: 30 minutes
02:30 PM: food: sea salt pita chips, hummus, 5 x sourdough rye, sweet green tea, almond milk, water
06:00 PM: workout: (15.5 miles total): mixed speed: BIG PR: 800m @ 2:18.4
(-5s, 4:36mm pace, FIRST SUB 2:20, 1st half better than 2nd half lol), 1.77 mi @ 5:47mm (5:40.5, 5:54mm), 400m @ 72.9, 7 miles slow, 2 miles a little faster (7:38, 7:32) :: FAU = ZOMBIE APOCOLYPSE09:00 PM: food: pink lemonade
10:30 PM: food: huge chicken quesadilla, chicken tortilla soup, sea salt pita chips, bunch of prunes, water
stretch:
icing:
self massage:
leg drain:
11:30 AM: leg drain: 30 minutes
contrast showers:
naps:
workout: (15.5 miles total): mixed speed: BIG PR: 800m @ 2:18.4
(-5s, 4:36mm pace, FIRST SUB 2:20, 1st half better than 2nd half lol), 1.77 mi @ 5:47mm (5:40.5, 5:54mm), 400m @ 72.9, 7 miles slow, 2 miles a little faster (7:38, 7:32) :: FAU = ZOMBIE APOCOLYPSE- https://www.strava.com/activities/1331220329
good session.
very happy with the 800m.. felt a bit beat up today. that was a tough effort. Legs were a bit jacked up after that for the 1.77 mi run, but pushed through it.
WHY DON'T MY 800m ATTEMPTS REGISTER AS FAU 2-LAP CR ATTEMPTS! annoying.
solid.
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142),(28,143)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?),(27,16.4,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s"),(28,"800m @ 2:18.4")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(27,"quads moderately, calves slightly, hamstrings moderately"),(28,"quads slightly, hamstrings slightly, calves slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight"),(28,"calves tight")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"tight")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight"),(28,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5),(28,10:00AM,10)]
- FORMAT: (day, wakeup time, hours slept)
6942
Progress Journals & Experimental Routines / Re: 95
« on: December 28, 2017, 12:01:22 pm »BW: 90.1kg
Activity: ? (no fitness tracker)
Misc: n/a
Diet Compliance: no
Mobility: T
Skill work: F
BSKnee Sleeves & Belt 2x150, 3x155(PR), 5x2x155(PR)
Back Xtn 20xBW
Notes
Haven't been to the gym since saturday. Life. Took andrews advice and unleashed the animal in me, felt more and more normal as the workout went on.
nice!!
Quote
I think im ok with one or two persons training around me in isolation. But when there is a group especially youths, i feel they'll judge me more? Is that weird? Anyway.
if there's any group of people you should care less about judging, it's youths. lmao. it can be annoying when they are acting like little giggly twats, but really, it's probably better if they are too afraid to judge you..
Quote
Started a new cycle with 155kg. Im gna try get some 25 reps with it in 5-6 sets by adding a rep each week. 150kg for volume was not happening, it just got away from me mentally and physically somehow.
dope @ 155kg.
6943
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: December 28, 2017, 11:56:41 am »8 sets of .3 running
6/6.5/7/7.5x2
Over 3 miles worth
Felt really good.
Some hot ass girls in here today omg, idk where they came from but holy shit i hope they come back.
lmfao. i feel like that at the track sometimes
Quote
Db and cable tricep work, got a massive pump
bicep curls
Weight 268. I believe I was 273 not too long ago so yeah after my season ended I put back on like almost 20 lbs lol
Oh well, hopefully end of January I can be back to 255 and just try for 10lbs a month so around the time I may need to be light i should be 220s or less.
6944
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 28, 2017, 11:20:45 am »
^^ I put that dunk league stuff in the wrong thread.. smh.
6945
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: December 27, 2017, 09:30:46 pm »
From Coach Hudson:
sounds like alot of work. that's a big session.
Quote
Another Day of Hard work. 10 x 1km /1:30, 8 x 1km 1:30 + 5 x 300ms 1:30, 4 x 5 x 400ms 1:00 4:00
sounds like alot of work. that's a big session.