Adarq.org

knee felt great today.. nice!



02/18/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 6 AM
wakeup = 2 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = quads slightly
aches = right hip flexor slightly
injuries = left shoulder barely, left knee barely (patellofemoral syndrome perhaps)
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Session: Evening

7 PM

reading while walking with moderate speed mixed in, jumps: 4.x miles
- felt very good
- read a few solid articles

jumps:
- ~10'3-10'4 with my phone in my 'off hand' .. odd
- fun tho
- some really good bball tonight .. kids had skill, they were playing hard. was fun to watch some of it.. normally it isn't that intense/hype.. brings me back to the good ole` days.



some pretty good paces in there.. nice.

running/jumping with glasses+phone feels odd.. hah.. but reading is fun & im trying to relax more so.. i like it.

 


sleeping at 7am fml.

pc!

still busy as hell porting that php over to go.



though tonight, I started working on something i've wanted to write for a long time.. just a tool/library to help me have more fun with ascii art. I wrote something 10+ years ago, called "asciigimp" (a play on gimp, but for ascii).. but i lost that code. Anyway it was a really fun tool.. going to try and re-create it somewhat. I want to be able to layer images, perform effects on them, move them, rotate, add text, animate everything, colorize etc.

it's not done yet.. I just spent a few hours on it tonight.

here's a flynn ascii made up of "traitor" chars .. ehh. if you zoom in you can see it says "traitor." between his eyes. so artsy, feh jk.

https://twitter.com/adarqui/status/832333506915205121





anyway, i want to be able to do more stuff with these ascii images, and even animate them.. I've always loved ascii, and i think you can embed even more "messages" into them, in an obscure but interesting way. dno. obviously I won't always do political ones.. but I just need to build myself a tool to help me change the game on this ascii stuff.



OH ALSO.. tonight i'm walking my dogs.. then a MASSIVE EXPLOSION. People were coming out of their homes, no one had any idea what happened. It rocked me, I almost went down to the ground, in a defensive reaction. My dog was "screaming" (he hates loud sounds).

So, it turns out, two F15's broke the sound barrier nearby, to "protect Trump's air space" as he was flying in to West Palm Beach via Air Force 1.. kinda crazy no?

Loudest thing i've ever heard in my life.. I thought Russia nuked us. lul.

pc

yesterday:

might skip listing diet for a while.. because i'm injured and annoyed.

02/16/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 6 AM
wakeup = 2 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = chest slightly
aches = ankles slightly
injuries = left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Session: Evening

6 PM

dead hang neutral grip pullups: BW x 10
- yay

deep dips: BW x 11

dead hang pullups: BW x 8

pushups: BW x 36

dead hang chinups: BW x 10

deep dips: BW x 10

run: light with some intense speed mixed in, jumps
- some nice speed, felt great.. left knee bugged when i went slow
- had a 0.40 mi @ 4:55 min/mi pace
- jumps were ~10'5-10'6.. so that's cool.
- as usual, felt great during jumps.. wtf
- finished off with some intense sprints





nice session but, my left knee bugged me after i got home (and when i was running very slow).

left knee update: (tendonitis-ish)

doesn't hurt when walking
hurts when running very slow
doesn't hurt when running fast
doesn't hurt when jumping

wtf.



edit: running slow on grass is when i started feeling it .. just odd.

yesterday: complete rest


02/15/2017

Bio: Morning

last night's sleep: 6 hours
last night fell asleep: 8 AM
wakeup = 2 PM
bw = 157 lb.
- 
morning resting heart rate = didn't measure
soreness = chest moderate, shoulders moderate
aches = ankles slightly
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



complete rest.. chest was pretty sore from that workout the day prior.

also didn't workout because of inadequate sleep/going to sleep too late.

a few days ago:

02/13/2017: run, left knee hurt.



02/13/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 6 AM
wakeup = 2 PM
bw = 155 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly, glutes slightly
aches = ankles slightly
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Session: Evening

dead hang neutral grip pullups: BW x 9

dips: BW x 10

some "intense speed":





left knee hurt when going slow .. from those lunges the day before.

That is my entire day.

ahhhhh.. sorry

I have the gouda cheese, turkey and that digorno thing to eat left.

As far as the weight, the gyms scale is at low battery so it wont register a weight and usually takes them  forever to change it.  Looking in a mirror I feel like I look better

nice!