Adarq.org

Date: 18/05/2016
BW: 67.4kg
Soreness: none

Condition: raining, wet track, light wind. I have been having these pains in my back area, just under my shoulder blades.

asci image of back (from top of my head)
/'''''''''''''''''''''''''''''''''''''''''\
|      v                    v    |
|      |..../         \....|     |
|      |      x            |     |

the x is the source of the pain and it radiate vertically
So taken a week off but still everytime i wake up the pain is resetted but gradually slowly getting less

So I had taken a precautionary workout

Warm up
    same

Workout
    30m sprints x 5 left lead leg - when i do these my hip pain flairs up, so will start to alternate legs again to give the hip more time to recover
     
    stretches, tennis ball foam roll on the back, activation and mobility drils
   
    BSS 0kg x 5, 15kg x 1 x 8, 25kg x 2 x 8
    SLRDL 0kg x 5, 25kg x 2 x 8
   
Cool down
   stretches

Comments
no comments

Rating: 4/10

same workout, weighed 66.5kg

Did 30m sprints

SLBSS at 30kg x 2 x 6 time was running out
SLRDL same
sprint arm swings at 5kg dumbell.

Today work was called off, so i went back to sleep lol to set alarm for gym workout.

Date: 08/06/2016
Soreness: hip flexor pains when i extend my hips
BW: 65kg

Condition: wet track, sunny and hot a little humid, was fasting, so energy a little low.

Warm up
  same

Workout
   60m sprints x 4

    activation and mobility drills
    BSS 0kg x 5, 15kg x 3 x 6
    SLRDL 3 x 6 x 15kg

    took it easy due to low energy level and mentally drained

Cool down
   stretch
   walk back

Comment
meh, it was hot and sunny and the track was wet and it was a little humid, couldn't run as fast as I would like. I did low BSS weights as 15kg felt a little heavier then it normally does, so i will start low and work up. Labouring job supervisor texted me saying 'good news back to work tomorrow'  lol oh well.

Rating: 3/10

has your hip flexor been improving any, with less training frequency? mine has, which is a relief.. also not stretching it is helping. That period when I stretched it alot, made it so much worse.

I have been training just haven't been able to upload it, I have been training wednesday and saturday.
So I will post todays workout.

Date: 22/06/2016
BW: 63.8kg
Soreness: hip little if massaged with the thumb there is a sore spot.

Condition: wet, slight wind

Warm up
  same

Workout
   60m sprints alt leg x 4, timed, its timed on wed, untimed on sat
       1.8.16  Left leg
       2.8.10  Right Leg
       3.8.09  Left Leg
       4.8.07  Right Leg

   light mobility stretch but will stop as i am doing glute bridge, which will prob make my hip worse, even though i dont feel it much when i do it.
 
  I was feeling a little light headed, mentally drained so I was thinking if i should continue so I did bw for BSS and SLRDL and decided, will cut it and come back next time more refreshed.

Comment
meh, but weight has gone down a lot. so theres that. lol

Rating: 5/10

before t0ddday blows a gasket: without a FAT system or video with a clear shot of the finish line it's impossible to time sprints that short with anything close to the degree of accuracy you're claiming. strong chance that your measurements are just wrong.

Quote from: LBSS on June 25, 2016, 11:49:54 am

before t0ddday blows a gasket: without a FAT system or video with a clear shot of the finish line it's impossible to time sprints that short with anything close to the degree of accuracy you're claiming. strong chance that your measurements are just wrong.

ye i agree with you, both my 30m and 60m times would have errors but the corellation between the two dont match if i am timing both the same way, why is my 60m way slower then my 30m.

if my time was really 4.4 seconds and 8.4 seconds. this would not make sense the 60m time should be a bit faster.

Lol thanks for LBSS to beat me to it...

I think the point here is not only your poor timing method but the fact that you certainly were not timing the sprinters you saw with the same timing method you time yourself with...

Would be pretty easy to figure out if your right as well... Why don't you just run with these sprinters?

If they are running their 60m significantly faster than you then I would bet that you are not ahead of them at 30m...

Rather than relying on your broken methods just jump in a run w someone else!  If somehow you run w sprinters and your are significantly ahead at 30m and still getting destroyed at 60m...  Ok you have a problem.   Do I think that is the case? NO.   But I've been wrong, just figure it out.

**** also whenever you get data first perform a quick sanity check to see if it makes sense - if it's garbage throw it out. 

You are claiming a 4.1 30m split.  Usain Bolt goes 3.7-3.85.  Sub 10 guys go 3.9 all the time.  You are claiming to be just a bit off from the fastest guys in the world. 

Then you are claiming a 4.0 second split from 30-60.  4.1 ~ 4.0.

So your claim is that you run the same time for your flying 30m as you do for a 30m from a dead stop where you have to accelerate your non moving body.  Either you are the most out of shape person in the world and fatiguing from 30-60... Or what is most likely the case... Your data is garbage.  Nobody runs the same time from 0-30 as 30-60.  I'm sure you don't either.   Your data is garbage.  Throw it out.  This is why I told you to stop timing like you are!