10/17/2017bw = 142
- nice
bw before bed = ?
soreness = none
aches/injuries = right hip slightly
cramping = during cooldown of morning workout - stomach cramps
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great
wakeup = 6:00 AM
- slept in
diet:06:15 AM: black coffee, coconut water, avocado, grapefruit
07:00 AM: workout: relaxed speed + bw
- 3-sec paused dead hang ng pullups: BW x 9
- full dips: BW x 10
- standing single, straight leg lifts: x 20
- standing single, straight leg abductions: x 20
- standing single leg calf raises: x 10
- leg lifts on dip bars: x 10
08:30 AM: 2% milk, coconut water
11:30 AM: 2% milk, coconut water
03:00 PM: avocado toast! (avocado + two pieces of sour dough toasted), grape fruit, 2% milk, coconut water
- avocado toast = epic .. ill IG it tmw maybe
05:00 PM: 1/2 sweet green tea
05:30 PM: workout: track/speed
07:30 PM: 1/2 sweet green tea
08:00 PM: 2 x 2% milk
09:00 PM: 1 x sour dough toasted, dipped in a bunch of olive oil + salt + black pepper, 2% milk, 2 x water w/ lemon
stretch:- soleus during dishes
workout: morning relaxed speed, drills during full recovery, no looking at watch: 1-mi (very light, 8:00), 1-mi (light, 6:36, surprised me), 3 x ~1km @ {5:31 mm, 5:37 mm, 5:29 mm}, cooldown 5k (fail, stomach cramps, park water = bad?? eek)nice session. started it too late though.
think the park water is bad, i was wrecked immediately after i drank it.
https://www.strava.com/activities/1234450441
workout: track with GFLRRC: 420m (74.4/4:50mm), 200m (34.2/4:37mm), 400m (71.6/4:48mm), 200m (32.9/4:26mm), 400m (74.9/5:01mm), 200m (34.1/4:42mm), 2 x 400m (72.5/4:53mm, 77.2/5:19mm), 3 x 200m (33.2/4:35mm, 31.8/4:27mm, 31.5/4:24), opened it up, 200m rest-
https://www.strava.com/activities/1235366717opened it up quite a bit, pushed it nicely. The best thing about this session was the last three 200m's, those really exploded, and my cadence was LESS than any of my previous intervals. All of the previous intervals were ~190 to ~195 SPM... The last three 200's were all < 190 {187, 186, 189}, with really solid stride length {1.88, 1.94, 1.93}..
So those last three 200's felt absolutely ridiculous.. that's the kind of form I need to hold for a mile, only 1409m to go.
That would be ridiculous.. I just love that rhythm.
solid session!!
tomorrow = very light day.
the sky was kinda ridiculous after the track session..
140.0 after workout... with a bit of extra water in me (drank a glass right when i got home). 
Monthly Tracker: October 2017October (10) 2017TODO:- 10/3
- 10/4
Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5
Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s
Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m
Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Total jump rope time: []
- FORMAT: (day, minutes)
- total:
Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:
Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: [(08,500m,20:14,20:02),(15,19:08,19:18)]
- FORMAT: (day, distance, official, watch)
Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"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")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(1,"stiff"),(2,"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")]
- FORMAT: (day, general flexibility)
Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps")]
- FORMAT: (day, symptom)
Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)
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