Adarq.org

what did the coach say?

I just got update from my coach on the next workout.

Shit just got real.  But i was planning on an endurance based workout and this fulfills that.
time to dig deep.

400 meter sprint x 1 (rest 5 minutes)
200 meter sprint x 3 (rest 3 minutes between each sprint)
100 meter sprint x 6 (rest 3 minutes between each sprint)
60 meter sprint x 8 (rest 3 minutes between each sprint)

pc

that sucks man, sorry to hear it.

Update on the case
Today was the sentencing, the three people got their prison time handed to them and my dad got 9 years, which in the UK is half inside and other half outside on license. so he will be in there for about 4 years.

The actually guilty person got the same amount and the third guy, my brother in law, has to do 200hrs community serivice outside.

Don't know how I feel about this. Just got to get through it.

pc

damn that is rough.. :/

4 years inside is a long time, but 9 years inside would feel like an eternity.

Just started my driving lessons. It's not that hard, it's just getting used to the controls and multi tasking until it becomes natural.

The Economy is very bad and Jobs are hard to find, I was supposed to start an internship with formerly GE systems but became abaco systems, I signed the contract and everything but during background check they found out I was in prison and said sorry but no thanks and cancelled my application, they know I'm innocent but because the incident was quite bad they don't want to condone it by recuiting me lol seriously.

On to the next one.

Any chance of getting that expunged?
You should see a Legal Aid lawyer and see what your options are because it's definitely a black mark against your name in your line of work or pretty much any Government/Professional jobs for that matter.

Finally back in training and it is endurance training.

Date: 10/02/2016
Soreness: lower leg area

Condition: windy cold, some sunny moments

Warm up
    20 min uphill walk
    A walk x 2 x 20m
    A skip x 2 x 20m
    A run x 2 x 20m
   
    Lateral Leg swings (hip mobility) x 10 each leg
    Seated leg crossed iliopsoas stretch x 10 sec each leg

Workout (intensity was estimated, didn't what the intensity)
     60m sprints ~@85% intensity x 8 /w 2-3 min rest
     100m sprints ~@80% intensity x 6 /w 3-4 min rest
     200m sprints ~@75% intensity x 3 /w 4-5 min rest
     400m sprints ~@70% intensity x 1 /w 5 min rest

Cool down
   general leg stretch (quad, hamstring and calves)
   20min wak back

Comment
It was comfortable at the beginning, it was windy a bit, cold, wore gloves and cardigan/jumper. The first few sprints was comfortable 60m, 100m,  then when the 200m started it was a challenge. Also walking uphill gets my hearting pumping and it was cold, so my allergy sinus where my ears blocks up and the more tired i get the more my nose and ears blocks, i can hear my breathing through my ears like a loud speaker and I have to sniff in to get rid of that feeling from ears but as soon as i start breathing the ears are acting up again. The 400m was the worst, as my mind is telling me quit, when i was approaching the 200m mark, my mind is saying stop here, but my body just doesn't listen, so much mental work to do the 400m after finishing the 400m, i was happy it was over, lay flat on the floor to catch my breath and my nose and ears condition is very bad but after some rest it gets back to normal.

Rating: 6/10