light day.
tmw = speed double {morning=mile specific with someone, evening=some hard km's}
11/14/2017bw = 138
bw before bed last night = 142
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
wakeup = 05:30 AM
log:05:45 AM: food: grapefruit, coconut water
06:30 AM: workout:
- light morning run: 5 miles @ 8:3X-8:4X pace, no watch, felt great
- bw:
-- several sets of half squat holds, loaded calf/ankle stretch
-- 3-sec dead hang ng pullups: BW x 10
-- full dips: BW x 10
-- standing single leg raises: x 15
-- standing single leg abductions: x 15
-- standing single leg rdl: x 15
-- nice bw workout
08:30 AM: 3 x grapefruit
- so good
10:30 AM: food: sautee'd yam + grilled chicken, avocado, sweet green tea, 1 piece of sourdough rye
02:00 AM: food: coconut water
02:15 AM: workout: bw
- 3-sec paused dead hang pullups: BW x 6
- full dips: BW x 8
04:30 PM: food: 3 x toasted sourdough, big spinach salad with avocado, strawberries, and cucumber, dressing = beet juice + olive oil + apple cider vinegar + pink sea salt + black pepper
06:30 PM: workout: very light evening run: 6 miles total @ 3 (11:XX, road surface) & 3 (12:XX, grass), relaxing, felt great
08:30 PM: food: coconut water, 2 x non-dairy blueberry cashew yogurt
09:50 PM: food: water w/ lemon
10:00 PM: leg drain: 20 minutes
This is how big the yams usually are, nice size:
yesterday's salad:
stretch:icing:self massage:leg drain:10:00 PM: leg drain: 20 minutes
contrast showers:naps:workout: light morning run: 5 miles @ 8:3X-8:4X pace, no watch, felt great-
https://www.strava.com/activities/1274822976felt more like 9+ pace, so nice to see how it was mid 8's. felt really good though, especially following a full rest day, so that probably had something to do with it.
also made some changes to my diet as a result of jalapeno/milk meltdown on sunday.
workout: very light evening run: 6 miles total @ 3 (11:XX, road surface) & 3 (12:XX, grass), relaxing, felt great-
https://www.strava.com/activities/1275752178felt great, but calves felt a bit tight today.. they loosened up more after this run it seems. hopefully tmw they loosen up a bit.
Monthly Tracker: 2017November (11) 2017TODO:Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138)]
- 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): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20)]
- 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: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR")]
- FORMAT: (day, symptom)
Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)
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