Author Topic: ADARQ's journal (Read 2587330 times)

adarqui · « **Reply #7800 on:** February 01, 2018, 12:45:31 pm »

hard speed track day!! yeaaahh!!

02/01/2018

bw = 144
bw before bed last night = 147
soreness = lats slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

wakeup = 04:50 AM

log:
05:05 AM: food: oatmeal w/ & tons of honey/sea salt, water
06:00 AM: workout: morning hard speed (hammer-time session): 1 mi @ 5:20.3, 800m @ 2:26.6/4:57mm, 400m @ 65.7/4:28mm, 200m @ 30.2/4:09mm :: equal very light jog rest for everything ::: great session! first hard speed since Dec 2017

\o/
08:00 AM: food: whole foods: egg & cheese muffin, double chocolate chip muffin, berry smoothie
10:00 AM: food: 2 x banana, water
03:00 PM: food: 4 x extra large brown eggs on 2 x toasted san fran sourdough, blueberries, sea salt chips, pink sea salt, almond milk, water
06:45 PM: food: protein + vanilla almond milk
09:30 PM: food: maple/brown sugar oatmeal in (heated up) plain almond milk (omg, so good), with blueberries, almond milk + protein, cashews, water

workout: morning hard speed (hammer-time session): 1 mi @ 5:20.3, 800m @ 2:26.6/4:57mm, 400m @ 65.7/4:28mm, 200m @ 30.2/4:09mm :: equal very light jog rest for everything ::: great session! first hard speed since Dec 2017 \o/
- https://www.strava.com/activities/1386253590

very happy about the 400m & 200m at the end.. especially the 200m. That 30.2 really surprised me. I think I should be able to crush my 200m PR pretty soon. My "fresh 200m PR" is like 29.8 .. This was at the end of some tough work, sooo ... exciting.

Invited a bunch of people out to this session, but it was only me & Andrea. She destroyed it. "hard speed track thursdays" might become consistent, loving this tues/thurs/sat/sun schedule, and this type of session fits great on Thursday.

adarqui · « **Reply #7801 on:** February 01, 2018, 12:50:26 pm »

02/01/2018 ^^

runlikeagirl recap:
- she's basically become a training partner: we have lots of specific workouts scheduled in preparation for this half marathon on 02/18/2018.
- i've never had a training partner who is this enthusiastic & driven, 100% professional level mindset. she's capable of doing some huge things eventually. Reminds me of James McOwen (who I trained) next level "lock in" mentality, brings it, no fear. (EDIT: forgot about Eddie .. he was really solid to train with, but he couldn't train outside of our workouts, so not on that level).
- she's a half & full marathoner, but i've convinced her to do more 5k's and even the mile races in December
- I think come December, she'll be competitive for the top 2 spots in any mile race around here, and these are very competitive races, male or female. And she'll be able to do that while being in marathon shape.....................................

- I think she could be a low 5's miler by December, and sub 18 5k'r by mid 2018.
- IMHO she's already a 5:29 miler, just doesn't know how to pace it properly yet .. this was her first ever hard mile & she hit 5:39 with a hard opening 400m @ 5:1x pace...

Her numbers for this workout:
- mile: 5:39.x
- 800m: 2:39.x
- 400m: 1:16.x (gps said 0.26 mi @ 4:57 pace)
- 200m: 36.x

That's impressive af.

It was interesting seeing her have even more speed today, without doing anything different -> simply due to the mental aspect. Since the focus was on hard efforts with full recovery, you could see she was experiencing what I experience, the brain gives you more speed/power at the same effort level you would be in an interval workout.

Our warmup strides were effortless & relaxed af, low 5's to sub 5's.. so I knew I was going to have a good session & was like holy sh*t she's going to have an insane session.

It is also interesting to see how, when I first did a track workout with her, she mentioned to me that she has no speed etc.. and I lol'd like wtf? Explained to her that she did etc. Anyway, after several sessions and this one, you can see already she's re-thunk that concept and now believes she has some serious horsepower & understands how it will help her in the half & full marathon. Interesting to see that mental switch. I've met lots of people who say they have no speed, and it's simply their mindset and how they train, nothing more. Everyone has speed, just need to actually believe it and tap into it - because it's already there to save us in life or death situations.

It kind of feels like i'm coaching again .. which actually feels good, but not strictly coaching because we are also training simultaneously.. which I enjoy more than just coaching I'm not trying to coach her, I hate taking on that responsibility/stress/commitment. She does seem to respect my opinion/knowledge/experience alot tho & said i'm a "great coach!" today after the workout. So she's taken my input on several training related things, but i've also taken input from her as well, so it's not like it's one way, not at all. cool stuff.

runlikeagirl recaps are pretty cool IMHO. interesting addition to my training journal.

adarqui · « **Reply #7802 on:** February 01, 2018, 12:55:30 pm »

another post, this is what I posted to some local private run group .. invited anyone to come out. one other person said they would show up, but they didn't, so only she showed up.

Quote

Sup folks! Figured i'd post this here in case anyone wants to do a session like this: hammer time.

I'm doing a "hard speed" (low volume, high intensity) session at Carter Park (Joseph C. Carter Park) track on Thursday @ 6 AM. It'll probably be ~50 min total. I know of a few other people who will probably be joining.

This workout will be hard efforts with equal distance recovery (very light jog) in between each rep & some walking rest to re-focus: 1 mile, 800m, 400m, 2 x 200m.

Total mileage: (6-7 mi) = warmup 1.25 (1+strides/walk back), mile, mile recovery, 800m, 800m recovery, 400m, 400m recovery, 2 x 200m with 200m recovery, cooldown (1+ miles)

Also, i'll get there a little earlier to warmup real light .. then at 6 AM i'm doing a warmup with whoever is there (1 mile + strides etc). Group warmup/cooldown & jog recoveries.

peace!!

#trackthursday

Someone asked what paces would be available, I was pretty close on everything (between my paces and hers), except for her 800m, not sure what I was thinking:

Quote

Hey Ron! Yea we are still meeting up tomorrow. It's only a few people so, not too many paces. It's also going to be more of a group for the warmup/cooldown and recoveries, then "solo/chase" for the efforts - which still works out great. I'll be going for a 5:1X mile, Andrea will be going for low 5:4X's probably. Then i'll be going for < 2:25 800, ~67 400, and some low 30's 200's. Andrea will probably be gunning for < 2:50 800, < 80s 400, < 37s 200's. Something like that. peace!!

And here's what I posted today:

Quote

Already looking like there will be another Track Thursday @ Carter next week, in case anyone is interested! Again, hard speed session. That one will be a little different, opening with an all out 2 miler instead of a hard mile, then hit 1k, 400+ lane 8, 200+ lane 8, 100 (submax) etc. 8| 8|

so in a nutshell, i'm basically starting my own "track thursday" group... I'm doing this because, I need at least some control over my training, and why not do it with the training I find MOST EFFECTIVE -> my hard speed sessions. So now that I have full control on this day, I feel like i've fixed an ingredient that's been missing in my training in January 2018.

so, will continue to invite people on Thursdays and just turn it into an "all out day", every week.

we'll see how that goes

adarqui · « **Reply #7803 on:** February 01, 2018, 01:12:09 pm »

Also, we have this workout scheduled on Tuesday, it's taken from Coach Hudson's black book redux .. it's a Half Marathon Spec workout, basically race simulation without running the full 13.1:

5 x (3k @ half marathon pace, 1k float @ half marathon pace + 20-40s)

so we'll be trying to do:

5 x (3k @ 6:20, 1k float @ 7:00) = 20k

The guy who organizes those track workouts said he'll post it, in case anyone else wants to do it... but I don't think he wants to do it, said it's "extremely tough" .. which is kind of why we're doing it......

lmfao.

that workout is going to be nuts..

but, running is nuts and you have to be nuts to win.

adarqui · « **Reply #7804 on:** February 02, 2018, 10:05:45 pm »

rest/bw workout

^^

go hard or suffer the rest of your life.

02/02/2018

bw = 144
bw before bed last night = 147
soreness = calves slightly
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches yesterday fml)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9

wakeup = 07:30 AM (slept in)

log:
07:40 AM: food: oatmeal w/ blueberries, banana, water
08:15 AM: workout: bw
09:15 AM: food: protein + vanilla almond milk, banana, water
01:30 PM: food: sauteed yam (best ever .. unreal) in olive oil/pink sea salt, 4 x eggs, 2 x sourdough toast with spanish olive oil/sea salt/black pepper, blueberries, cashews
04:00 PM: food: 2 x banana
09:00 PM: food: oatmeal w/ blueberries, protein + almond milk, water

workout: bw
- 08:15 AM

S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: standing single leg abductions: x 10
S1: walking lunges: BW x 1 (LMFAO)
S1: calf raise variation: BW x 10

S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 1 (LMFAO)
S2: calf raise variation: BW x 10

S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: standing single leg raises: x 10
S3: walking lunges: BW x 1 (LMFAO)
S3: calf raise variation: BW x 10

S4: dead hang ng pullups: BW x 9
S4: full dips: BW x 10
S4: standing single leg abductions: x 10
S4: walking lunges: BW x 2 (LMFAO)
S4: calf raise variation: BW x 10

S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 10
S5: walking lunges: BW x 2 (LMFAO)
S5: calf raise variation: BW x 10

S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S6: standing single leg raises: x 10
S3: walking lunges: BW x 2 (LMFAO)
S6: calf raise variation: BW x 10

those small amount of lunges made me sore.......... wtf. lmao. sosad.

LBSS · « **Reply #7805 on:** February 02, 2018, 11:54:45 pm »

the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

adarqui · « **Reply #7806 on:** February 03, 2018, 02:13:08 pm »

long run workout. one of my favorite sessions ever. was pretty insane & the weather was nuts (raining/pouring occasionally/windy). had like 3 workouts in it: bridges, fatigued tempo, long run mileage/total time on feet.

02/03/2018

bw = 145
bw before bed last night = 148
soreness = calves slightly, hamstrings slightly/adductors moderately (wow, from like 10 total reps each leg WTF lmao..)

aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago)
- scared me (little twinge) a few times during the workout, around mile 3 and 6/7 or so .. then it disappeared thankfully.
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal w/ lots of honey & pink sea salt, water
06:30 AM: workout: long run workout with Loco Rio & Andrea: (legs sore, epic weather: rainy/windy but beautiful) 20 mi total @ 5.x mi w/u, 5.x mi bridges, 1.x mi transition, 3 mi HM tempo @ {6:38/strong headwind, 6:30/strong headwind, 6:13/strong tailwind}, EZmiles until 20
- one GU at mile 12 .. testing it out
- tasted AMAZING (kiwi strawberry)
- made my stomach feel a little odd until I got some water
- this was during the transition mile
09:15 AM: food: another gu! (salted watermelon), tasty! hah
09:30 AM: food: panera bread: lots of ice cold sprite, sausage egg & cheese on a bagel (very good! surprising)
11:00 AM: food: protein + almond milk, water
01:00 AM: food: protein + almond milk, water
01:15 PM: nap: 1 hour (passed out, dead from workout)
03:00 PM: food: banana, water
04:00 PM: food: rxbar
05:30 PM: food: spinach / butternut lettuce salad in olive oil/lemon juice, sauteed yam, grapeleaves, avocado toast, blueberries/raspberries, water
08:30 PM: food: protein + almond milk, banana, water
08:35 PM: leg drain: 30 minutes

lots of protein today .. trying to make sure my legs recover fast.

workout: long run workout with Loco Rio & Andrea: (legs sore, epic weather: rainy/windy but beautiful) 20 mi total @ 5.x mi w/u, 5.x mi bridges, 1.x mi transition, 3 mi HM tempo @ {6:38/strong headwind, 6:30/strong headwind, 6:13/strong tailwind}, EZmiles until 20
- https://www.strava.com/activities/1389604781

tempo was supposed to be 6:20 but, wind/elements made it pretty rough, which is fine/great.

Andrea hit 6.04 on her third mile...... absolute beastmode. \o/

By the time we started the 3 mi tempo, our watches were at ~13 miles.. so, pretty cool to be able to hit those times after all of that prior work/time on our feet. Good stuff.

epic session.

I pushed it on a few of those bridge reps too.

btw .. I was looking insanely ripped after that workout .. and I only lost ~6 lb water. shredded af.. hah. got to keep shredding

poop:
top of right foot hurting a bit, tied my shoes too tight I think .. I re-tied them before the tempo :/ tied them tighter because they were soaked etc, needed them to feel more stable. bleh! probably a bit of bruising on top of my foot, hope that's all it is.

adarqui · « **Reply #7807 on:** February 03, 2018, 02:22:15 pm »

^^

02/03/2018

runlikeagirl update:

I posted this to the run group, just in case anyone else wanted to try and hit 3 mi tempo after 10 miles of work:

Quote

🇰🇪 awesome! 🇰🇪 tmw will be fun. Andrea and I are doing #2 with some half marathon stuff tacked on to the end, if anyone wants to join up! This is the plan: after the 5 w/u + 5 bridge miles, we're going to go back to A1A & finish with 3 miles @ <= 6:20, then coast out several light (~8ish min/mi) miles (~5 or so). Posting it here early in case anyone is interested. peace!

I told her I think this Michael dude would probably join in, he's older (~50ish?) but a real beast. He told us before the session that he would.

However, after the bridges, he stayed with the other group and didn't join up .. sux, he missed some great stuff!

We were definitely nervous before the tempo because, legs were feeling it, tons of wind, etc.. but, seems like we both have guts. I mean adarq.org crew knows I have some guts, so she's basically: honorary adarq squad.

Anyway, her 3 mi tempo vs mine was:
- 6:41 / 6:38 (strong headwind)
- 6:28 / 6:30 (strong headwind)
- 6:04 / 6:13 (strong tailwind)

To put that in perspective, I pushed the pace a ton on the first two miles, trying to grind hard through the wind. Though when I was fading, she jumped in and pushed. Alot of back and forth until we hit 2 miles. Then we stopped for a few seconds to discuss the last mile, and then took off.

she dusted me.

haha.

*** I. GOT. DROPPED. ***

her form is really pro .. looks elite, no joke. Stride freq is mostly around 200, consistent.. just really fast/smooth turnover.

I figure she can help me get to a sub 1:20 half & sub 2:50 full marathon, and I can help her go sub 5 in a mile & sub 18 for 5k.. lmfao.

adarqui · « **Reply #7808 on:** February 03, 2018, 02:29:00 pm »

Quote from: LBSS on February 02, 2018, 11:54:45 pm

the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

yo! is that workout in your journal? I forget the numbers, because I wasn't into running/sprinting at the time, so I probably overlooked how great that session was -> but I definitely remember you training with him .. awesome stuff.

I've only hit one sub30 200m so far, but I imagine i'm good for tons of them this year if I want, which is cool. sub30 is really moving.

and t0ddday could REALLY move. What was his best 200m? He hit ~54.x's @ 400m & ~27.x @ 200m in some races, IIRC (without looking it up).

and ya.. hard speed is awesome man. It's very different than middle/long distance athlete ideas of speed -> "hard" efforts with very little recovery, making those hard efforts more of a moderate effort.

to fully recover between efforts on a track, is a whole different animal... I really love those kinds of efforts. That's the "sprinter" in me for sure. People I run with think i'm crazy fast over those short distances .. i'm not really crazy fast but, I think to them, they see that different level - which is sprint related. The cool thing is I try to never use "sprint form" on my track efforts, always running form -> I don't go toes up hard forefoot or anything like that. I probably have some really nice true sprint numbers in me now if I wasn't afraid of being on my toes like that - just feels too risky for me in this stage of training.

peace dude!

Mikey · « **Reply #7809 on:** February 04, 2018, 06:12:19 am »

Quote from: adarqui on February 03, 2018, 02:29:00 pm

Quote from: LBSS on February 02, 2018, 11:54:45 pm
the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

yo! is that workout in your journal? I forget the numbers, because I wasn't into running/sprinting at the time, so I probably overlooked how great that session was -> but I definitely remember you training with him .. awesome stuff.

I've only hit one sub30 200m so far, but I imagine i'm good for tons of them this year if I want, which is cool. sub30 is really moving.

and t0ddday could REALLY move. What was his best 200m? He hit ~54.x's @ 400m & ~27.x @ 200m in some races, IIRC (without looking it up).

and ya.. hard speed is awesome man. It's very different than middle/long distance athlete ideas of speed -> "hard" efforts with very little recovery, making those hard efforts more of a moderate effort.

to fully recover between efforts on a track, is a whole different animal... I really love those kinds of efforts. That's the "sprinter" in me for sure. People I run with think i'm crazy fast over those short distances .. i'm not really crazy fast but, I think to them, they see that different level - which is sprint related. The cool thing is I try to never use "sprint form" on my track efforts, always running form -> I don't go toes up hard forefoot or anything like that. I probably have some really nice true sprint numbers in me now if I wasn't afraid of being on my toes like that - just feels too risky for me in this stage of training.

peace dude!

t0ddday was running 22.x in his 200m races and 50.x in 400m.
http://www.adarq.org/progress-journals-experimental-routines/20132014-rankings-thread/

adarqui · « **Reply #7810 on:** February 04, 2018, 06:27:12 am »

Quote from: Mutumbo000 on February 04, 2018, 06:12:19 am

Quote from: adarqui on February 03, 2018, 02:29:00 pm
Quote from: LBSS on February 02, 2018, 11:54:45 pm
the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

yo! is that workout in your journal? I forget the numbers, because I wasn't into running/sprinting at the time, so I probably overlooked how great that session was -> but I definitely remember you training with him .. awesome stuff.

I've only hit one sub30 200m so far, but I imagine i'm good for tons of them this year if I want, which is cool. sub30 is really moving.

and t0ddday could REALLY move. What was his best 200m? He hit ~54.x's @ 400m & ~27.x @ 200m in some races, IIRC (without looking it up).

and ya.. hard speed is awesome man. It's very different than middle/long distance athlete ideas of speed -> "hard" efforts with very little recovery, making those hard efforts more of a moderate effort.

to fully recover between efforts on a track, is a whole different animal... I really love those kinds of efforts. That's the "sprinter" in me for sure. People I run with think i'm crazy fast over those short distances .. i'm not really crazy fast but, I think to them, they see that different level - which is sprint related. The cool thing is I try to never use "sprint form" on my track efforts, always running form -> I don't go toes up hard forefoot or anything like that. I probably have some really nice true sprint numbers in me now if I wasn't afraid of being on my toes like that - just feels too risky for me in this stage of training.

peace dude!

t0ddday was running 22.x in his 200m races and 50.x in 400m.
http://www.adarq.org/progress-journals-experimental-routines/20132014-rankings-thread/

thanks alot. man that's flying. I think i'm just remembering back to one of his last races (that I can recall) on the 400m.

I might be able to get him on an 800m

<3s away on 800m, ~7s away on 200m, ~9s away from 400m. hah. burned. I'm really excited to focus on my shorter sprints though for a whole year, last thursday's session reminded me how much I love it.

that's a great thread too. That's when I was "disappeared"

(until ~2015?) while all of you were grinding away, getting after it.

peace!

Mikey · « **Reply #7811 on:** February 04, 2018, 06:37:57 am »

Quote from: adarqui on February 04, 2018, 06:27:12 am

Quote from: Mutumbo000 on February 04, 2018, 06:12:19 am
Quote from: adarqui on February 03, 2018, 02:29:00 pm
Quote from: LBSS on February 02, 2018, 11:54:45 pm
the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

yo! is that workout in your journal? I forget the numbers, because I wasn't into running/sprinting at the time, so I probably overlooked how great that session was -> but I definitely remember you training with him .. awesome stuff.

I've only hit one sub30 200m so far, but I imagine i'm good for tons of them this year if I want, which is cool. sub30 is really moving.

and t0ddday could REALLY move. What was his best 200m? He hit ~54.x's @ 400m & ~27.x @ 200m in some races, IIRC (without looking it up).

and ya.. hard speed is awesome man. It's very different than middle/long distance athlete ideas of speed -> "hard" efforts with very little recovery, making those hard efforts more of a moderate effort.

to fully recover between efforts on a track, is a whole different animal... I really love those kinds of efforts. That's the "sprinter" in me for sure. People I run with think i'm crazy fast over those short distances .. i'm not really crazy fast but, I think to them, they see that different level - which is sprint related. The cool thing is I try to never use "sprint form" on my track efforts, always running form -> I don't go toes up hard forefoot or anything like that. I probably have some really nice true sprint numbers in me now if I wasn't afraid of being on my toes like that - just feels too risky for me in this stage of training.

peace dude!

t0ddday was running 22.x in his 200m races and 50.x in 400m.
http://www.adarq.org/progress-journals-experimental-routines/20132014-rankings-thread/

thanks alot. man that's flying. I think i'm just remembering back to one of his last races (that I can recall) on the 400m.

I might be able to get him on an 800m <3s away on 800m, ~7s away on 200m, ~9s away from 400m. hah. burned. I'm really excited to focus on my shorter sprints though for a whole year, last thursday's session reminded me how much I love it.

that's a great thread too. That's when I was "disappeared" (until ~2015?) while all of you were grinding away, getting after it.

peace!

Personally I believe I'm done for anything 200m+ but now I'm motivated to beat my 60m (7.46 FAT) and 100m (11.37 FAT) times. In 2013 I was 80kg squatting 130kg. Today I'm 84kg squatting 155kg so I should have a faster 60m time...

LBSS · « **Reply #7812 on:** February 04, 2018, 09:33:02 am »

yeah t0ddday ran 10.6 in college. different level from me most.

adarqui · « **Reply #7813 on:** February 04, 2018, 10:29:03 am »

rest/bw

02/04/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, adductors moderately, quads moderately
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago)
- a bit worse today, especially on calf raises :/
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal w/ almond milk, banana, water
07:00 AM: workout: bw
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: ice: iced behind right knee
11:30 AM: food: 4 egg sandwich on toasted sourdough with butternut lettuce (?)/blueberries/raspberries/honey, water
01:45 PM: food: rxbar, water
04:25 PM: leg drain: 25 minutes
TODO: superbowl party/food (lool!)

workout: bw
- 08:15 AM

S1: dead hang ng pullups: BW x 11
S1: full dips: BW x 12
S1: standing single leg abductions: x 15
S1: walking lunges: BW x 2
S1: calf raise variation: BW x 10

S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 2
S2: calf raise variation: BW x 10

S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: walking lunges: BW x 2
S3: calf raise variation: BW x 10

S4: dead hang ng pullups: BW x 10
S4: full dips: BW x 10
S4: standing single leg abductions: x 15
S4: walking lunges: BW x 3
S4: calf raise variation: BW x 10

S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 15
S5: walking lunges: BW x 3
S5: calf raise variation: BW x 10

S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S3: walking lunges: BW x 3
S6: calf raise variation: BW x 10

S7: dead hang ng pullups, 5sec pause at the top: BW x 5
S7: full dips, 5sec pause at the bottom: BW x 5
S7: walking lunges, 5sec pause at the bottom: BW x 3

S8: dead hang chinups, 5sec pause at the top: BW x 5
S8: close grip pushups, 10sec pause at the bottom: BW x 5
S8: walking lunges, 5sec pause at the bottom: BW x 3

S9: dead hang wide grip pullups, 5sec pause at the top: BW x 4
S9: full dip variation (hips abducted), 5sec pause at the bottom: BW x 5
S9: walking lunges, 10sec pause at the bottom: BW x 3

good session.

adarqui · « **Reply #7814 on:** February 05, 2018, 01:45:20 pm »

ate too much food at the superbowl party last night.. eh.

02/05/2018

bw = 147
bw before bed last night = ?
soreness = calves slightly, adductors slightly, quads slightly
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago), top of right foot form tying shoes too tight i think, left knee slightly (probably from standing around so much at the party) .. LAME AS FU*K
- a bit better today
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6.5

wakeup = 06:00 AM

log:
06:15 AM: food: oatmeal, banana, water
07:00 AM: workout: walk + bw
08:30 AM: food: protein + vanilla almond milk, water
09:30 AM: food: 4 x egg sandwich on toasted sourdough, 3 x banana, water
02:30 PM: food: veggie fried rice with chicken/egg! lots of water
08:00 PM: food: bunch of cashews, prunes, oatmeal with blueberries/raspberries, water
08:40 PM: leg drain: 25 minutes

workout: recovery walk (~1 hour) in grass/dirt, bw

dead hang ng pullups: BW x 10
full dips: BW x 12
standing single leg abductions: x 20
walking lunges: BW x 5 each
- even 10 total got my glutes burning .. not good, and good.
calf raises: BW x 25

feel shitty today.. hope I feel way better tomorrow morning, big workout planned:

Quote

Cool, thanks Scott! Andrea & I plan (who knows 😎) to try and hit: 5 x (3k @ 6:20, 1k float @ 7:00). So 15k/9.3mi total @ 6:20 with moderate float recovery. It's basically a half marathon prep workout. Switched my watch to km's today Anyone is welcome to join, or even do less reps etc. peace!

^^ workout.

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