7141
Football / 2017-2018 NFL Season
« on: December 10, 2017, 10:56:47 pm »
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7142
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: December 10, 2017, 04:45:06 pm »
Sonja Friend-Uhl - elite masters female, also a masters WR holder:
https://www.athlinks.com/athletes/138920302/results
246 races, but 2017 isn't filled out at all.. probably 260 races lool.
Spencer West
https://www.athlinks.com/athletes/50969959/results
~190 races.
Just two people in the local scene who are high level masters runners. So much experience. It's not rare for them to beat everyone either. They've beat me in every race too
though the gap is closing lately.. 
Also, boca mile was 4:17 / 4:18 for top 2 in 2013, crazy:
https://www.athlinks.com/event/158894/results/Event/324882/Results
https://www.athlinks.com/athletes/138920302/results
246 races, but 2017 isn't filled out at all.. probably 260 races lool.
Spencer West
https://www.athlinks.com/athletes/50969959/results
~190 races.
Just two people in the local scene who are high level masters runners. So much experience. It's not rare for them to beat everyone either. They've beat me in every race too
though the gap is closing lately.. Also, boca mile was 4:17 / 4:18 for top 2 in 2013, crazy:
https://www.athlinks.com/event/158894/results/Event/324882/Results
7143
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 10, 2017, 11:20:34 am »
whole bag of prunes ended up being a bad idea.
speed day.
12/10/2017
bw = 141
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left calf a bit tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good
wakeup = 9:30 AM
- staying up too late
log:
10:00 AM: food: almond milk, water
10:30 AM: leg drain: 30 minutes
- not painful like friday's or thursday's was
12:00 PM: food: was nearby a quick/decent taco joint, so stopped for 3 tacos (2 chicken, 1 beef), and some chips/salsa
02:00 PM: food: sauteed yam in olive oil/pink sea salt, sauteed banana in the remnants of the yam saute, a few chocolate almonds
04:45 PM: food: almond milk, water
06:45 PM: workout: workout: evening speed, surprisingly cold 53F (lol): 1.67 mi @ 9:02.9 / 5:24 min/mi (PR, never held ~5:2X to low 5:3X) for that long) + 0.71 mi (1142m) @ 4:56 pace (1k 3:04) + 400m @ 67s. strides/light recovery miles mixed in
09:30 PM: food: 2 x banana, water
10:15 PM: food: chicken breast, bunch of sourdough rye, non-dairy kefir, lots of water, cashews + banana chips
stretch:
icing:
self massage:
leg drain:
10:30 AM: leg drain: 30 minutes
- not painful like friday's or thursday's was
contrast showers:
naps:
workout: evening speed, surprisingly cold 53F (lol): 1.67 mi @ 9:02.9 / 5:24 min/mi (PR, never held ~5:2X to low 5:3X) for that long) + 0.71 mi (1142m) @ 4:56 pace (1k 3:04) + 400m @ 67s. strides/light recovery miles mixed in
- https://www.strava.com/activities/1310007707
- 1.67 mi @ 9:02.9 (5:24 min/mi), >= 1.5 mi
good session. ~0.71 mi was really good, watch lied to me though, told me ~4:40 pace through the first 100m, turns out it was ~5:05, so that screwed me up a bit. Regardless i'm in the overall ballpark with these ~km efforts. Need to get them consistently under 3min though.
previous PR for ~1.5 mi was ~1.45 mi @ 5:40 pace I think. would have to look it up. so decent PR (more distance, faster pace).
PREVIOUS 1.x PR: 1.41 mi @ ~5:40:
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136468/#msg136468
1.67 mi @ ~5:24:
0.71 mi @ 4:56:
400m:
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141)]
- 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,?)]
- 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")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- 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")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
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)]
- FORMAT: (day, wakeup time, hours slept)
speed day.
12/10/2017
bw = 141
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left calf a bit tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good
wakeup = 9:30 AM
- staying up too late
log:
10:00 AM: food: almond milk, water
10:30 AM: leg drain: 30 minutes
- not painful like friday's or thursday's was
12:00 PM: food: was nearby a quick/decent taco joint, so stopped for 3 tacos (2 chicken, 1 beef), and some chips/salsa
02:00 PM: food: sauteed yam in olive oil/pink sea salt, sauteed banana in the remnants of the yam saute, a few chocolate almonds
04:45 PM: food: almond milk, water
06:45 PM: workout: workout: evening speed, surprisingly cold 53F (lol): 1.67 mi @ 9:02.9 / 5:24 min/mi (PR, never held ~5:2X to low 5:3X) for that long) + 0.71 mi (1142m) @ 4:56 pace (1k 3:04) + 400m @ 67s. strides/light recovery miles mixed in
09:30 PM: food: 2 x banana, water
10:15 PM: food: chicken breast, bunch of sourdough rye, non-dairy kefir, lots of water, cashews + banana chips
stretch:
icing:
self massage:
leg drain:
10:30 AM: leg drain: 30 minutes
- not painful like friday's or thursday's was
contrast showers:
naps:
workout: evening speed, surprisingly cold 53F (lol): 1.67 mi @ 9:02.9 / 5:24 min/mi (PR, never held ~5:2X to low 5:3X) for that long) + 0.71 mi (1142m) @ 4:56 pace (1k 3:04) + 400m @ 67s. strides/light recovery miles mixed in
- https://www.strava.com/activities/1310007707
- 1.67 mi @ 9:02.9 (5:24 min/mi), >= 1.5 mi
good session. ~0.71 mi was really good, watch lied to me though, told me ~4:40 pace through the first 100m, turns out it was ~5:05, so that screwed me up a bit. Regardless i'm in the overall ballpark with these ~km efforts. Need to get them consistently under 3min though.
previous PR for ~1.5 mi was ~1.45 mi @ 5:40 pace I think. would have to look it up. so decent PR (more distance, faster pace).
PREVIOUS 1.x PR: 1.41 mi @ ~5:40:
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136468/#msg136468
1.67 mi @ ~5:24
:0.71 mi @ 4:56:
400m:
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141)]
- 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,?)]
- 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")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- 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")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
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)]
- FORMAT: (day, wakeup time, hours slept)
7144
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 10, 2017, 09:37:45 am »
expecting a video of scoob trying RL takeoff and not being able to touch the rim.. that's just what he needs though, switch it up right at the very moment he's about to crush one. 
tons of elite dunkers do LR-R.
just one, to motivate scoob not to care about changing to RL-R right now.
<a href="http://www.youtube.com/watch?v=mHwmgmgwf8k" target="_blank">http://www.youtube.com/watch?v=mHwmgmgwf8k</a>
or how about KWE:
<a href="http://www.youtube.com/watch?v=eeWQ_WT_Cds" target="_blank">http://www.youtube.com/watch?v=eeWQ_WT_Cds</a>
or how about Porter:
<a href="http://www.youtube.com/watch?v=bWjOhVw7WD8" target="_blank">http://www.youtube.com/watch?v=bWjOhVw7WD8</a>
or how about Dexton:
<a href="http://www.youtube.com/watch?v=kke7diy6i5w" target="_blank">http://www.youtube.com/watch?v=kke7diy6i5w</a>
I could probably drop like 100 dunkers in here who are LR-R........
After he starts landing some, then it will be more acceptable for him to try RL-R, but until then, makes no sense to me to switch it up right now. I'm sure he's actually tried some RL jumps and they probably feel horrible, that's why he does LR's.
By telling someone to try RL at this stage, it's like asking them to move away from their strength. There's a reason he jumps LR, left leg is probably his strongest leg.
Also, even in basketball philosophy, LR makes more sense for a righty. If someone is a righty, they do layups off of their left leg. So generally the left leg going into the plant should be the strongest leg. It's like you're telling someone to try a right handed layup by jumping off of their right leg, that's how awkward trying to switch from LR to RL is (or visa versa) for someone who is a natural LR planter.
ps: I understand that RL-R theoretically gives you more time/room to land a dunk, but not if you get up way lower in the jump itself or lack the coordination. So it's just not a theory i'd mess with until LR-R land often. Look at Isaaih Rivera, spent so much time trying to master RL-R, still hasn't. But he did that after he already reached near-elite dunker status. It's the same story for alot of dunkers who try acquiring RL-R and LR-L.
tons of elite dunkers do LR-R.
just one, to motivate scoob not to care about changing to RL-R right now.
or how about KWE:
or how about Porter:
or how about Dexton:
I could probably drop like 100 dunkers in here who are LR-R........
After he starts landing some, then it will be more acceptable for him to try RL-R, but until then, makes no sense to me to switch it up right now. I'm sure he's actually tried some RL jumps and they probably feel horrible, that's why he does LR's.
By telling someone to try RL at this stage, it's like asking them to move away from their strength. There's a reason he jumps LR, left leg is probably his strongest leg.
Also, even in basketball philosophy, LR makes more sense for a righty. If someone is a righty, they do layups off of their left leg. So generally the left leg going into the plant should be the strongest leg. It's like you're telling someone to try a right handed layup by jumping off of their right leg, that's how awkward trying to switch from LR to RL is (or visa versa) for someone who is a natural LR planter.
ps: I understand that RL-R theoretically gives you more time/room to land a dunk, but not if you get up way lower in the jump itself or lack the coordination. So it's just not a theory i'd mess with until LR-R land often. Look at Isaaih Rivera, spent so much time trying to master RL-R, still hasn't. But he did that after he already reached near-elite dunker status. It's the same story for alot of dunkers who try acquiring RL-R and LR-L.
7145
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 10, 2017, 09:35:46 am »
definitely worth a repost, he's a freak.
7146
Progress Journals & Experimental Routines / Re: FP's log
« on: December 10, 2017, 01:30:31 am »tell me about it re: shoulder. mine is still fucked from hucking and then trying to play tennis too ambitiously in august. if you do play tennis just be careful, warm up super well, and don't get ahead of yourself. in other words, don't be like me.
don't be like me either.
tennis wrecked my right elbow (tennis elbow). Also, my right hip was pretty jacked up during that time, probably from tennis and bad stretching combo. Edit: Tennis also wrecked my right hand .. remember I started playing lefty because my thumb/hand got all jacked up?
the theme here is, tennis is intense. ease into it.
7147
Boxing / Re: Lomachenko vs Rigondeux
« on: December 09, 2017, 11:39:04 pm »
Rigo quit. Unreal.
Supposed hand injury, doubt it. He was getting owned at the end.
I love how Loma hits Rigo after the bell, nothing. Very next round, Rigo holds, point deduction. Somewhat of a weird fight. Loma spazzing out during those clinches was odd, definitely rattled Rigo though. He hit Rigo with some great shots the first time he spazzed out in the clinch.
Loma used hammer fists & other rabbit punches, late hits on break, hit after the bell etc. Then he cries when he barely gets hit low. I dno, he just bugs me lately.
“no mas chenko”.
I feel like the people who hate Mayweather Jr. I want someone to KTFO Loma.
Supposed hand injury, doubt it. He was getting owned at the end.
I love how Loma hits Rigo after the bell, nothing. Very next round, Rigo holds, point deduction. Somewhat of a weird fight. Loma spazzing out during those clinches was odd, definitely rattled Rigo though. He hit Rigo with some great shots the first time he spazzed out in the clinch.
Loma used hammer fists & other rabbit punches, late hits on break, hit after the bell etc. Then he cries when he barely gets hit low. I dno, he just bugs me lately.
“no mas chenko”.
I feel like the people who hate Mayweather Jr. I want someone to KTFO Loma.
7148
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 09, 2017, 10:03:08 pm »
Just ate an entire bag of prunes.. They are so addicting. They could be my new addiction. This is not good.. maybe.
7149
Boxing / Re: Lomachenko vs Rigondeux
« on: December 09, 2017, 05:05:42 pm »Damn nice shot.
I can't watch it on TV as it's on american channel espn. So will have to watch it another way. Sky Sports will only be showing salido vs roman fight.
ah damn :/
7150
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 09, 2017, 04:55:54 pm »7151
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 09, 2017, 04:19:18 pm »7152
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 09, 2017, 04:01:36 pm »
1981 NY 5th Avenue Mile, 3:47.52 .. I love how the very first race, is still the fastest (for the men).. incredible.
<a href="http://www.youtube.com/watch?v=lAnHs6eTYgU" target="_blank">http://www.youtube.com/watch?v=lAnHs6eTYgU</a>
man they gunned it, insane.
man they gunned it, insane.
7153
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 09, 2017, 03:52:11 pm »
Paul Robinson (arctic mile 4:17 guy above) got third in the 2014 5th ave mile.
<a href="http://www.youtube.com/watch?v=2hAVV-ngPqE" target="_blank">http://www.youtube.com/watch?v=2hAVV-ngPqE</a>
7154
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 09, 2017, 01:10:27 pm »
rest day, but hopefully a nice long walk in the cold later.
calves are pretty tight.. leg drain was painful. when it's painful, that usually means I really needed it.
12/09/2017
bw = 140
-
- nice. would love to be < 140 on wednesday (last mile race) while feeling rested/strong af.
- also, those prunes "worked" .. damn. i didn't even get them for that, i just love prunes and had a craving for them.
bw before bed last night = 144
soreness = calves slightly
aches/injuries = right big toe barely (nice!), left knee barely
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good
wakeup = 10 AM
- staying up too late
log:
10:15 AM: food: almond milk, 4 x grapefruit
- 3 week old grapefruit and they tasted perfect....... amazing
12:30 PM: leg drain: 30 minutes (painful)
01:30 PM: food: orange chicken, sourdough, water, non-dairy cashew kefir
06:00 PM: food: almond milk, water, cashews
07:00 PM: workout: 9.2 miles in 2h:06m:00s, evening moderate speed walk: 1 x 14:XX (warmup) + 8 x 13:XX. legs feeling strong, it's going to be surprisingly cold for the next 4 days or so - nice.
- https://www.strava.com/activities/1308675400
10:00 PM: food: tons of water, sauteed yam in olive oil/pink sea salt, sauteed spinach, chicken italiano, banana chips, an entire bag of prunes (eek), blueberries, non-dairy cashew kefir
stretch:
icing:
self massage:
leg drain:
12:30 PM: leg drain: 30 minutes (painful)
contrast showers:
naps:
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,(140)]
- 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,?)]
- 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")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
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)]
- FORMAT: (day, wakeup time, hours slept)
calves are pretty tight.. leg drain was painful. when it's painful, that usually means I really needed it.
12/09/2017
bw = 140
-
- nice. would love to be < 140 on wednesday (last mile race) while feeling rested/strong af.
- also, those prunes "worked" .. damn. i didn't even get them for that, i just love prunes and had a craving for them.
bw before bed last night = 144
soreness = calves slightly
aches/injuries = right big toe barely (nice!), left knee barely
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good
wakeup = 10 AM
- staying up too late
log:
10:15 AM: food: almond milk, 4 x grapefruit
- 3 week old grapefruit and they tasted perfect....... amazing
12:30 PM: leg drain: 30 minutes (painful)
01:30 PM: food: orange chicken, sourdough, water, non-dairy cashew kefir
06:00 PM: food: almond milk, water, cashews
07:00 PM: workout: 9.2 miles in 2h:06m:00s, evening moderate speed walk: 1 x 14:XX (warmup) + 8 x 13:XX. legs feeling strong, it's going to be surprisingly cold for the next 4 days or so - nice.
- https://www.strava.com/activities/1308675400
10:00 PM: food: tons of water, sauteed yam in olive oil/pink sea salt, sauteed spinach, chicken italiano, banana chips, an entire bag of prunes (eek), blueberries, non-dairy cashew kefir
stretch:
icing:
self massage:
leg drain:
12:30 PM: leg drain: 30 minutes (painful)
contrast showers:
naps:
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,(140)]
- 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,?)]
- 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")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
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)]
- FORMAT: (day, wakeup time, hours slept)
7155
Shoes / Re: Misc Running Shoes
« on: December 09, 2017, 12:53:59 pm »
sux that my NB 5000v2's are discontinued.. never saw this version of them though:
https://runrepeat.com/new-balance-5000
https://runrepeat.com/new-balance-5000