Adarq.org

Date: 16/06/2014
BW: n/a
Soreness: entire lower leg is radiating pain mild 6/10 pain and core

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   mobility drills

Workout
   6 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was a cold day so brought my coat along, I have also decided to take time every 2 weeks to make the workout go faster, as the timing for some reason brings the workout to a slow, because it is tense to time and try and improve then before, took my coat to workout, the gypsies and the caravans were gone  , all the field to myself lol, the warm ups was good, it rained lightly for a while, so grass became wet because of it. After I did my runs, the runs were average, the start was a bit weird but was able to get it together when upright, the second run was better and after a long rest than expected waiting for people to pass, I ran the third and fourth one after the other, which did not break me to run again, rested for a while but not long as i had only one run to go and ran the fifth but since i had handkerchief in my pocket, which was bothering me, i took it off and placed it on my coat, and folded my coat over it, I ran the last which was average and finished not very tired so picked up my coat and went home, when i was outside my block, few steps away from my house, I felt my pocket because handkerchief sticks out, it wasn't there and i remembered i left it there and when i picked up my coat it must have dropped on the floor, so had to walk all the way back take my handkerchief, when i got there i had a sneaky thought, i might as well run as i am here, must be fate that brought me back to run one more time and my lower legs were tired, so took my coat off and ran the sixth time and it was fast as i could tell i came out of the start not much lean as I saw i ran the first 20m fast, and made sure i maintained and try swing arms as fast as i could and control it all the way to the finish and finished it and it was my best run for that day, a very good run. my legs again sore. Never experience this sort of pain in my previous workouts, must have been that I have been increasing my speed and i am pushing myself at that speed so pain is bound to be a lot more than previous, as i push my self as I always do with any of my runs, all 100%, need rest now, lower legs core and hips sore, but love it as it shows I really pushed myself today.

Rating: 8/10

that is some grade-A found poetry material.

lol thanks i think, when ever i workout something happens, i keep a note to self to include in my journal and this is how it turns out.

Date:18/06/2014
Bw: n/a
Soreness: both shins mild super sore to touch

Warm up
   Heel walks
   Sprint drills
   Lunge walks
   Side skips
   
Workout
   5 x 116m @100%

Cool down
   Heel walks
   Stretch

Comment
It was a hot sunny day so my mouth dried very quickly. The warm ups were OK, the first run as yesterday my legs were weak and were not powerful, second run was a bit better, the third better also and the last two were good. Had to do finger and hand foam rolling by pressing across the sore spot.

Rating: 6/10

Date: 20/06/2014
BW: n/a
Soreness: shins

Warm up
   Same

Workout
    Sprints 5 x 116m @100%

Cool down
    Same

Comment
The day was hot and sunny so dehydrating fast, the warm ups were OK and first run was good and second was good third was alright had rest, need to stop hand rolling my shins I think it is making it worse so just stick heel walks and ice after. Fourth was good and fifth was alright push it to finish line.

Rating: 7/10

Date: 22/06/2014
Bw: n/a
Soreness: shin mild

Warm up
   Heel walks
   Sprint drills
   Lunge walks
   Leg swing
   Mobility drill
   Tuck jumps

Workout
  4 x 116m @100%

Cool down
   Heel walk
   stretch

Comment
Nice cool day and warm, the warm up went well the first run was good second one was better third was good fourth was struggle after second I was feeling a little sick so after third I ran fourth after also felt probably my arms were not coming up far enough so fourth made effort to bring it up but after running you can't bring it far as back would also have to go further ck so arms went back to original height which was chin cheek height which was how it was supposed to be but good run nevertheless.

Rating: 7/10

Thank you.

It's impossible for me to run in parks, with tens of dogs with no leash or mouthguard jumping on you every time you run. It's so retarded. And I'm talking about dangerous dogs. I hate dog owners that think their dog is "special" and "won't bite you".

That's like me point a gun to your head and saying "oh don't worry, the safety is on". Well how about not pointing a gun to my head to begin with?

Date: 27/06/2014
BW: n/a
Soreness: none

Warm up
   same

Workout
  1 x 116m @ 100%

Cool down
  same

Comment
It was a rainy day, raining heavy, I finished my warm up and attempted my first run, which was slippery at start but also during upright after 30m I was still slipping, don't know why. So had to stop as field was interrupted by bikers, so it was a sign to stop, as steeper hill would be even more slippery.

Rating: 5/10

-----------------------------------
Date: 28/06/2014
BW: n/a
Soreness: n/a

No Workout done today,  , but I will take it as a preparation for tomorrow which is ramadan.

---------------------------------

Today is the first day of ramadan and have the following planned for my workout during ramadan. The time difference between dinner and startfast (instead of breakfast) is 4 hour difference. lunch at 10pm and startfast at 2:30am till 9:30pm, this is the peak season of the fasting month. 
 
Reduce my reps from 5 to 3 x 116m @ 100% and if I can run 1 rep 200m If i am able to else i will stick to 3 times running.

also was thinking of adding on alternate days in the morning bw workout, pistol squats, natural ghr unassissted, explosive push ups claps (had to think of 3 exercise bw that would cover entire body)

Will start the bw workout on monday.

Also, why do you carry a BW label if you are never going to update it? Looked back quickly and the most recent i found is this:

Date: 8/09/2013

BW: 61.5kg