Adarq.org

from yesterday:

wrecked


06/13/2016

Bio: Morning

last night's sleep: ~4.5 hours
last night fell asleep: ~9 AM
wakeup = 1:30 PM
bw = 149
morning resting heart rate = didn't measure
soreness = none!
aches = left hamstring (bicep femoris) tendon slightly
injuries = right elbow tendonitis - bad
standing desk (when on computer): none
feel = good but, eyes tired at times
water = alot



Food

2:30 PM

- huge stir fry: 3 carrots, 3 potatoes, 1 head of broccoli, white onion, kalamata olives, 3 turmeric, jalapeno pepper, red chili pepper, mixed nuts, half green pepper, olive oil, salt/pepper, 2 corn on the cob, blueberries at the end
- brie and crackers
- 6 eggs
- 2% milk



Food

8:30 PM

- half pint ice cream



Food

9:30 PM

- big bowl of cereal (cheerios) with honey & 2% milk
- orange juice
- 2 x wheat toast with peanut butter
- hot mint tea
- biscotti



dead.

Do you have a end of the summer goal or something with the running like a marathon or some shit?

nah.. nothing tbh.. end of summer goal, dunking perhaps.. and maybe running a few more 5k's (hopefully one in < 19m)

y whatsup?

pc!

SLRVJ emphasis day.. running supplementary



06/15/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~4 AM
wakeup = 11 AM
bw = 151
morning resting heart rate = didn't measure
soreness = none!
aches = left achilles slightly (tight feeling), left heel slightly
- have to be careful with this achilles feeling.. it's also "in my head"
- tripped a few days ago while dumping my dog in the pool (to clean him) .. caught myself with my left leg. this might have been what tightened up my calf.
injuries = none
standing desk (when on computer): none
feel = good but, eyes tired at times - left eye twitch
water = alot



Food

11:30 AM

- green tea
- greek yogurt



Session: Afternoon

1:40 PM
- 90F, "feels like" 95F, humidity 52%
- shoes: new nb 5000v2
- arm mechanics: working on new arm mechanics

runs:
- legs felt great, but less power

1. 0.09 mi in ~34s
- 9.51 mph, 6:19 min/mi

2. 0.08 mi in ~30s

3. 0.25 mi in 1m29s

4. 0.21 mi in 1m07s
- felt really good

5. 0.08 mi in 25s

6. 1.02 mi in 5m55s
- 1 km: 3m31s
- 1 mi: 5m47s, 10.37 mph
- didn't push hard enough.. had a ton more in me when I finished.. was kind of annoyed that I didn't go all out


decent though. felt pretty good on that mile run.. just chickened out.



Food

3:30 PM

- beet + tart cherry juice
- banana
- 2 x wheat bread with peanut butter
- green tea



Food

7 PM

- 2% milk + 2 tspn instant coffee + honey



Session: Evening

8 PM
- 84F, "feels like" 90F, humidity 66%
- shoes: newer xc900v2
- arm mechanics: working on new arm mechanics

runs:

1. 0.65 mi in 3m28s
- 1 KM: 3m13s,  (-2s)
- for 1 KM PR: 11.59 mph, 5m11s min/mi

nice !! 

pushed hard.. but still not hard enough.. should have sprinter HARD to finish this run.. felt really good.

2. 0.13 mi in 51s
- relaxing jog to court

jumps:
- ~25 light warmup jumps each leg: lots of easy 10'4"s with L-SLRVJ
- some harder jumps mixed in, about ~15 more jumps each leg
- a few 10'7's, maybe 1 10'8
- didn't feel like I could push it to the max tonight
- R-SLRVJ was pretty good tonight.. was nice
- did some really long relaxed runups from waaay out

run:

3. 3.12 mi in 22m15s
- felt great but legs were definitely dead
- splits: 6:36, 7:21, 7:20
- 5k: 22m02s



Food

10:10 PM

- 2% milk



Food

11 PM

- 2 x southwest style egg rolls
- 2% milk
- biscotti
- blueberries + lemon
- brie/crackers
- green tea



Session: Movement

2:15 AM - 2:45 AM
- while chucking dog toys

- for a good part of that 30 minutes, walking around "low", kind of animal-like.. feels so weird, but actually feels great.
- the sole purpose of this was to stretch out my calves/achilles etc..
- the dogs actually love it.. it amps them up.. i think it makes me look like i'm ready to pounce on them, like an attacker.. they were going crazy.. lmao



Food

2:50 AM

- greek yogurt
- grape fruit juice



decent day.. got tons of programming done.. still working on the bbcode parser, but it's coming along nicely so far.. would like to add a few mores codes to it tmw, but also work on some different stuff too.

been non-stop busy with that all day..

pc!

yesterday:



rest.

06/16/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~4 AM
wakeup = 12 PM
bw = 149
morning resting heart rate = didn't measure
soreness = none!
aches = right knee slightly
injuries = none
standing desk (when on computer): none
feel = good
water = alot



Food

12:30 PM

- greek yogurt
- green tea



Food

3 PM

- chocolate mounds bar



Food

5 PM

- steak (skirt steak) cempestre, with avacado, mashed potatoes
- chips/salsa
- sprite



Food

9 PM

- 1 x pint of java chip ice crea
- eek



Session: Movement

3 AM

- some deep walk stuff while chucking dog toys
- legs felt great



Food

3:30 AM

- greek yogurt
- banana



tons of programming.

At your peak as well as now how close was your RL slrvj to your LL version?  I peaked a few months ago and could do dunks w left leg and of course off two feet and my numbers were about:

Standing single leg left: 26
Standing single leg right: 27
Standing dl:   ~34
1 step dl LR  ~40
1 step dl RL   ~35
Multi step LR: ~45
Multi step RL:  ~35
Running sl left: ~36
Running sl right: ~29

stats ^^

as for me:

Standing single leg left: WNA
Standing single leg right: WNA
Standing dl:  ~30
1 step dl LR  ~33
1 step dl RL  NA
Multi step LR: ~39
Multi step RL:  ~30
Running sl left: ~35
Running sl right: ~25

WNA = would never attempt .. i personally can't stomach SVJ off one leg.. :F



somewhere around there.. my R-SLRVJ was BAD, barely nicking rim. My L-SLRVJ grew as my LR-DLRVJ grew.. In fact I didn't even know I had an L-SLRVJ until one day just trying it after ~45 minutes of bad two footed jumping.. so it was improving without me even knowing about it.

The R-variants didn't grow much at all: R-SLRVJ, RL-DLRVJ.

i think those numbers are all pretty much in the ballpark.. looks somewhat similar to your numbers, relatively.

I'm wondering if my lack of RL plant can be explained by the fact that my numbers really don't see to make much sense relative to each other...

i would definitely imagine that to be the case.. in RL-DLRVJ, that R leg will be the one you're loading up on, so definitely makes sense that RL-DLRVJ would suffer if R-SLRVJ suffers, in comparison to the LR/L variations.

pc!

run emphasis, jump secondary.



06/17/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~5 AM
wakeup = 12 PM
bw = 148
morning resting heart rate = didn't measure
soreness = none!
aches = right knee slightly
injuries = none
standing desk (when on computer): none
feel = good, left eye twitching at times, eyes tired at times
water = alot



Food

12:30 PM

- 2 x wheat toast with peanut butter
- beet + tart cherry juice
- banana
- greek yogurt



Food

5 PM

- greek yogurt
- 2 x green tea



Session: Evening

7:30 PM
- happy I could even train, was raining all day
- legs felt good, but eyes were very tired prior to my first 'step' to initiate training, odd
- shoes: new xc700v3's

run to court:
- 2.01 mi in 12m32s
- WANTED TO HIT 2 MI IN < 12 min.. unfortunately, 3 street crossings make it a bit harder.. need to be able to do it with street crossings regardless though, ie FASTER
- 12 min test: 1.93 mi (0.03 mi off of my PR, i'll take it)
- 1 km: 3m29s
- 3km: 11m32s
- splits: 5m51s (10.26 mph), 6m35s

slow run:
- 1.07 mi in 8m8s

jumps:
- ~30 each leg (L-SLRVJ/R-SLRVJ), submax
- got up decent.. lots of 10'6"s
- didn't push it max, run took alot out of me

run home:
- 3.68 mi in 32m46s
- fought cramp and won.. yay.

new shoes were decent.. not sure i like jumping maximally in them though.. they are thicker than my xc900v2's.

drenched.



Food

10 PM

- 2% milk
- blueberries
- green tea
- banana
- greek yogurt



Food

12 AM

- big bowl of cereal + 2% milk + honey
- orange juice



body seems dead right now.. wrecked.. calves/feet/toenails/quads especially. left & right hip flexors slightly achy. left shin slightly achy.

pc!

rest. rained all day.

game of thrones = epic tonight. 



06/19/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~4 AM
wakeup = 1 PM
bw = 149
morning resting heart rate = didn't measure
soreness = none
aches = right calf slightly, right hip flexor slightly
injuries = none
standing desk (when on computer): none
feel = good
other = nose clogged almost all day
water = alot



Food

2 PM

- mac & cheese from the local farmer's market
- almond joy
- green tea



Food

5 PM

- green tea
- "vegetarian" chocolate fudge brownie



Food

11 PM

- big stir fry: 3 carrots, 1 potato, 1/2 sweet potato, kalamata olives, garlic, mixed nuts, 1/2 green pepper, jalapeno pepper, red chili pepper, serrano pepper, olive oil, salt/pepper, goat cheese at the end
- 2 x wheat toast with butter



Food

3 AM

- greek yogurt



started off getting lots of coding done today, but then hit a major road block.. couldn't get github registration working for a new user.. finally figured it out though, turned out to be an issue with the location field being empty, in a third party library. took way longer than it should have.

hopefully run + jump tomorrow.

pc!

LEBRON.

emphasis: 1 mile sprint, 1 km sprint, ~max SLRVJ jumps



06/20/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~5 AM
wakeup = 1 PM
bw = 149
morning resting heart rate = didn't measure
soreness = none!
aches = none!
injuries = none!
standing desk (when on computer): none
feel = good
water = alot



Food

1 PM

- greek yogurt
- green tea



Session: Afternoon

3 PM
- shoes: nb 5000 v2's

runs:

1. warmup: 0.15 mi in ~46s
- 11.44 mph, 5:15 min/mi

2. warmup: 0.25 mi in 1m28s
- 10.38 mph, 5m:47s min/mi

3. 1 mile sprint: 5m25s  (-7s), 11.07 mph!
- 1 KM: 3m13s, 11.58 mph, 5:11 min/mi pace, TIES PR



Food

4 PM

- 3 x wheat bread with peanut butter
- banana
- green tea
- almond joy



Food

7 PM
- pre-jump session caffeine

- milk + 2 tspn instant coffee + honey



Session: Evening

8 PM
- shoes: xc 900 v2's (good ones)

run: 0.69 mi in 3m35s
- 11.45 mph, 5:12 min/mi
- 1 KM: 3m09s  (-4s), 11.83 mph, 5:04 min/mi
- estimated 800m: 2m33s 
- ran the first ~400m at sub 5min/mi pace, using locked forefoot technique, ~1:08s
- strava: https://www.strava.com/activities/615685496/overview

jumps: nearly 1.5 hours of jumps
- too many jumps to count
- lots of submax, some near max
- submax easy 10'4-10'6, near max 10'7-10'8
- soo many people at the court, had to be careful (balls rolling everywhere) etc
- had several effortless/relaxed/submax jumps that I got higher than expected on.. these feel great

run: 3.13 mi in 22m06s
- legs dead but felt great
- splits: 6:43, 7:10, 7:20, 50s
- 5k: 21m54s

felt really good when i got home.



Food

11 PM

- big stir fry: 4 x potatoes, 3 x carrots, jalapeno pepper, 2 x serrano pepper, full head of garlic, olive oil, mixed nuts, salt/pepper, asparagus in the last 4 minutes, blueberries in the last 2 minutes, goat cheese at the end
- 6 x eggs
- brie & crackers
- green tea

ooh. i took a photo of it with my weak-quality phone:



it really doesn't do it justice though.. was so good. :F



pretty good day.. happy about the performance, how i felt, how i ate, and all of the programming I still got done.

;f