09/28/2017bw = 146
- nice!! fueled up bigtime, still only 146.
soreness = calfs slightly
aches/injuries = right hip slightly
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good
wakeup = 10 AM
- slept in, rough sleep last night
diet:- 9 AM: honey turmeric coconut milk pre-made drink
-- hah pretty good
- 9:30 AM: workout: bw
- 11 AM: water w/ lemon, 2 x banana
- 2:30 PM: peanut butter bar at whole foods
- 3:15 PM: banana, 2 x avocado, 2 x sourdough bread, water w/ lemon
- 5:30 PM: 3carb pre-workout drink
- 7 PM: workout: speed
- 8:30 PM: 2% milk + protein, coconut water w/ pulp
- 9 PM: zyrtec anti allergy tab
- 9:30 PM: 3 x grape fruit, coconut probiotic drink, coconut water
stretch:- 10:30 PM: soleus during dishes
- 11 PM: everything before bed
workout: speed-
https://www.strava.com/activities/1206585869- sidewalk speed: 18 x ~400m w/ ~100m walking rest: from 80s to 92s. very happy about rep #14 - 81. reps: (83,84,80,82,83,84,84,84,87,87,86,89,89,*81*,84,85,92,91)
wanted 25 x 400m .. but just was dead at the end.
legs felt very bouncy/loose.
need to get in way better shape. The initial 6-8 400m's were "easy" compared to the rest .. they got significantly harder after that, and I was going slower. Alot of my power/speed is up front, which is fine because I really want to focus on 1 mile, but I still think I need a better work capacity. Also, i'm kind of happy i'm focusing on relaxing more now, allows me to get more work in. Last year at this time I was pushing it way harder and hitting only slightly faster paces, for much LESS volume.. so this is a good sign IMHO.
very happy about rep #14 .. I kind of snapped myself out of going slower, and push it. It felt so good. #15 was slower, but still pushed hard, but #14 felt amazing in comparison. Felt like I was in perhaps my best rhythm, among all of the 400's.
Last 2 400's were slower first half, sprint second half. Just experimenting with it. No matter how fast you sprint in that scenario, that slow first half does all of the damage
Saturday night might be high volume 200's, at a higher pace, with jog back recovery.
great workout. really wanted to hit those extra 7 400m's but, also wanted to stay safe, could feel my calves a bit more.
Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.
TBH, I really like this so far.. even though I only have a few data points thus far.
September (09) 2017Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147),(24,147),(25,146),(26,145),(27,145),(28,146)]
Total Jumps per leg: [(2,90),(15,50),(20,50)]
- per leg total: 190
Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?
Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21
Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21
Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m),(24,4300m),(26,5200m),(28,7200m)]
- total: 42641m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21
Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57),(24,12.8,4:43)(26,14.6,4:04),(28,12.4,4:50)]
- TODO: 9/21
Total jump rope time: [(4,60m)]
- total: 60m
Total jump rope messups: [(4,12)]
- total: 13
Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)
PR's: []
Races: []
Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none"),(24,"none","none"),(25,"none","none"),(26,"slightly","calfs,chest,biceps"),(27,"slightly","calfs a little, chest slighty, biceps slightly, quads slightly"),(28,"slightly","calfs")]
Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose"),(27,"stiff"),(28,"loose")]
Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose"),(27,"stiff"),(28,"loose")]
Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM,
,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM,
,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM,
,(20, 8 AM,
,(21, 7:30 AM,
,(22, 9 AM, 9),(23, 5:30 AM, 6),(24, 8 AM, 8.5),(25, 8:30 AM,
,(26, 10 AM, 8.5),(27, 9 AM, 7),(28, 9 AM, 9)]
- (day, wakeup time, hours slept)
Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning"),(24,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"),(25,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"), (26,"same as 25"),(27,"none"),(28,"right hip slightly")]
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