Adarq.org

04-09-17

Morning BW: N/A

Workout

Jog to track ~.85mi

Warmup sprints
1 x ~10m
1 x ~15m
1 x ~20m

Jumping
~10 SVJs and ~5 RVJs [LR plant] at hoop. Able to get about full wrist to the backboard with an RJV and to bottom of fingers on SJV

Sprints
4 x ~60m with walk back recovery [don't know my track markings well enough to measure this, but it was like 80 normal steps]

Jog home ~.85mi

Notes

Over-ate on this trip, but ate nice stuff so i feel fine about it. Rather, I ate more like I ate pre-cutting, which feels like so much food now, crumbs. Ate more moderately today, but had a heavy meal about 2 hours pre-track, so I could really feel that sitting my stomach while moving.

This felt really nice. Jumping and sprinting is fun. Will be fun to have progress here as I just get better at the movements and get lighter/leaner.

Should probably keep sprints maybe to 40m, not sure I've the endurance or max speed to make 60m necessary, the last bit already feels like it is being spent slowing down.

I think my hip adductors and flexors may be sore tomorrow.

awesome!

IMHO, just in case: don't go 100% max V on short sprints .. maybe toy with that once in a while after a few months of training, but for now just keep it in the <= 90% range. As you already mentioned to me, you're probably sore af already. Ease into it nice and slow. my 2 cents!

peace!

Saturday's race will probably get cancelled because of this hurricane that's headed in this general direction. wrecked!



09/04/2017

bw = 154
soreness = shoulders alot, hamstrings alot, adductors alot
aches/injuries = none really, but right adductor is very sore
feel = good

wakeup = 11 AM
- very hard time falling asleep, 4 hour walk amp'd me up



diet:
- half of starbucks coffee drink
- water+protein/green tea/banana
- workout#1
- protein/smoothie
- 4 eggs, avocado, water w/ lemon, 2% milk + protein

stretch:
- 12 AM - 12:05 AM: soleus stretch while doing dishes



jump rope: 1 hour
- way better than last session
- arms feel numb though .. nearly 1.5 hours later, feeling numb in forearms/hands lmao wtf?
- only 13 messups
- first ~25 minutes were so easy/relaxed, got tougher ~35 minutes in
- average HR: ~160









before bed: left calf tight .. both hamstrings crazy sore.

---

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) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154)]

Total Jumps per leg: [(2,90)]
- per leg total: 90

Max SLRVJ Touch: [(2,10'4)]
- L-SLRVJ: 10'4"
- R-SLRVJ: ?

Total miles walked: [(3,14.06)]
- total: 14.06

Total walk time: [(3,4:01:29)]
- total: 4h:01m:29s

Total speed interval distance: [(2,2500m)]
- total: 2500m

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31)]

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back")]

Wakeup:[/g] [(4,11:00AM)]

Aches/Injuries: []

esav dropped this vid .. first dude in the vid really caught my eye, man he's got skills. he's smooth, good pace, good rhythm, nice style.

<a href="http://www.youtube.com/watch?v=IWqEjElMyp0" target="_blank">http://www.youtube.com/watch?v=IWqEjElMyp0</a>

"nock"

instagram.com/nock_fsb/

sh*t forgot about this. will check tmw!!

^^^ Well I fucked up that multi-quote haha

fixed.

09/03/2017

bw = 155
soreness = shoulders alot, hamstrings alot, adductors alot, calves slightly, quads slightly
aches/injuries = none really, but right adductor is very sore
feel = dead

wakeup = 10 AM
- Last night's sleep got derailed by one of my dog's, kept trying to heave up this fuzz he ate off of his stuffed animal. So I had to hang out with him several times to make sure he wasn't choking to death. Regardless though, went to sleep at ~12 AM and woke at 10 AM, need lots of sleep after the kind of hard workouts I did yesterday.



resting heart rate testing (while responding to threads on teh forum!):
- 32 minutes of HR monitoring
- average: 45
- lowest: 40
- nice!!







buy hat: TODO
- need to go buy a new sun-protecting hat because those bitches stole it.



walk: 14 miles in 4 hours, light/relaxed
- really nice
- didn't sweat at all, even with long sleeve and high socks
- weather is changing in South FLA.
- ez work
- had a few things pop up during the walk but disappear when I really focused back on relaxing/staying loose .. I tighten up a bit when I start walking harder, so I was trying to stay very relaxed & very quiet (ninja walking).
- nothing 18+, nice!!
- if I was fresh/not sore, these would probably all be <= 15





diet:
- really light diet today .. just protein + green tea prior to the walk. Afterwards i'll eat milk+protein, avacado, and something else
- but going light today
- post walk: protein + milk
- b4 bed: 4 x eggs, avocado, water w/ lemon, 2 slices of bread

---

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) 2017

Bodyweight: [(1,155), (2,156), (3,155)]

Total Jumps per leg: [(2,90)]
- per leg total: 90

Max SLRVJ Touch: [(2,10'4)]
- L-SLRVJ: 10'4"
- R-SLRVJ: ?

Total miles walked: [(3,14.06)]
- total: 14.06

Total walk time: [(3,4:01:29)]
- total: 4h:01m:29s

Total speed interval distance: [(2,2500m)]
- total: 2500m

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31)]

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads")]

Aches/Injuries: []

hah look what i found while searching photos/videos for this track:

instagram.com/explore/locations/3956723/ansin-sports-complex/

Ocho Cinco posting about his daughter that I found out about yesterday: