Adarq.org

Date: 24/04/2014
Soreness: left shin, hamstring, quads

Warm up
   180m jog
   Heel walks
   Sprint drills
   Giant lunge walks

Workout
   100m x 5 @100%

Cool down
    Body stretch

Comment
Day was good no wind slight breeze, felt faster than before as if not running up but straight, sometimes my feet kick would kick the back of my other leg very less frequently but it does happen maybe if I don't focus on leg form.

Rating: 6/10

Date:26/04/2014
Soreness: left shin, hamstring quads

Warm up
   Heel walks
   Glute walks
   Sprint drills
   Giant lunge walks
    side planks 2x30

Workout
   100m x 5 @100%

Cool down
    Body stretch

Comment
It was a sort of grey cloud slightly sunny day and very strong wind not only was it strong enough to be close to push someone off their feet but it was a head wind, when I was running not only was I running a slight hill I was running into this strong wind getting stronger the further I went it reduced my speed to a jog pace, that hard so it was a good resisted training. My shins are becoming sore after workout so have to add heel walks. The wind was making it hard to maintain form while placing 100% effort when at a slow pace.

Rating: 7/10

Date:28/04/2014
Soreness: left shin, hamstring quads

Warm up
   Heel walks
   Sprint drills
   Giant lunge walks
    side planks 2x30

Workout
   100m x 5 @100%
   Result: 17.28 

Cool down
    Body stretch

Comment
It was windy day from the side. I got my time measured and it was disappointing 17.28, maybe as it was longer up to 100m I would have to continue up slant. Don`t know why did bad maybe my shin, a little painful, only after runs, it was demotivating so I tried and get my other runs timed by the stop watch messed up it didn't press or another button got pressed for last run which looking might have got under 18s after short rest between 4 and 5 rep. Hopefully I can get a better run next time, it feels awkward running with stopwatch making sure I get ready to press stop and it sometimes goes wrong. Will upload updated chart.

Rating: 4/10

EDIT:

how are you measuring the distance? suggestion: google maps has a little plugin that allows you to measure distances pretty accurately, especially for straight lines.

Well I tried google map, using the scale at the bottom, but the picture wasn't update and got wrong results. so I measured this football pitch, using my steps, size 8, 10 inch log, which was 80m, 17m behind the football pitch i found a mark on the floor i can recognize every time i go there and at the end of the football pitch i did 12 steps, as 4 steps is 1m, i needed 3m, placed a stick into the ground and ran those distances.

Quote from: seifullaah73 on April 28, 2014, 07:29:10 pm

Well I tried google map, using the scale at the bottom, but the picture wasn't update and got wrong results.

How is that possible? The park wasn't there? Or the marks? Find some reference marks, like a building or a light post at a definite direction from start/end and use those.

In the google map the field has a picture of 2 football pitches and the measurements say it is 65m x 55m, but the field now has a bigger football pitch which is 80x50m and there are 3 football pitches in the field now.

I was trying to use anything i can use as a reference but couldn't find any, it is a big field. I just saw a picture of it in 2009 and there was a marking for an athletics track marking, but they removed it due to the uneven surface and slant of the field.

Quote from: seifullaah73 on April 28, 2014, 07:29:10 pm

I measured this football pitch, using my steps, size 8, 10 inch log, which was 80m.

That is reliable. However, if you just count your total steps and multiply it by your foot length, you may include some significant error, because your shoe is 10 inches but that does not guarantee that 2 close steps will be 2*10 = 20 inches. May be 19 or 21. So if you extrapolate that to measure 100m ( about 400 steps ) you include that error 400 times. It is better to measure how long a few more steps are, it reduces the error. So if the whole field is 400 steps, don't say it is 400*10inches. Go back home, measure exactly how long 5 little steps are and then the field is 80*that measurement, the math type is  ( total steps / number of steps measured ) * number of steps total length.

Interesting, So I will measure how long 5 steps are (keep toe connected with heel of other foot). Ideally it should be just over 1m. But I don't understand why multiply that with 80. as that will be 1.25m x 80, which will be more than 50.

or do you mean measure 4 steps, which should be ideally 1m, then multiply the actual distance by 80m.

So If i was to measure this football pitch, lets say I counted 320 steps. if i was to use the formula you posted, would it be like.

(320/ I'm guessing you are referring to where you said measure actual distance of 5 steps, so this would be 5 or 4) * lets say the total length of the 5 or 4 steps was 1.25 or 1m.

this would give me 80 if i used 4 steps or for 5 steps it would give me 80m as well I see. so If lets say there was an error and the actual measurements of 5 steps was not 1.25m but 1.5m so the actual distance would be 96m.

I understand now, very clever, will see how it goes.

Thanks

your explanation of your misunderstanding of vag's post is bewildering. the calculation is not complicated.

measure five toe-to-heel steps. say* that's 1.22m. in order to get 100m you need 100/1.22=81.97 or basically 82 sets of five steps. 82*5=410 steps=100m. you could do the same thing with bigger strides and it'd be quicker if a little less accurate. the equation stays the same. three strides=9.1m. 100/9.1=10.99 or basically 11 sets of three strides. 33 strides=100m. bingo.

*JUST FOR THE SAKE OF THE EXPLANATION, THIS NUMBER IS NOT INTENDED TO REFLECT YOUR ACTUAL LIVED REALITY.

that makes a lot of sense.

Quote from: seifullaah73 on April 29, 2014, 06:13:09 am

I was trying to use anything i can use as a reference but couldn't find any, it is a big field. I just saw a picture of it in 2009 and there was a marking for an athletics track marking, but they removed it due to the uneven surface and slant of the field.

So what does that tell you about using it for training? In all seriousness, a two-hour round trip to the nearest track once a week for a proper timed 100m run is nothing really. It used to take me that long to get to a track sometimes. If you want it bad enough then you make it happen. Load up your phone with training podcasts and pdfs*. An hour on the train can be used quite well if you just plan a little.

*Pre-emptive response: No, I will not explain how to do this or where to get podcasts and pdfs from.

I assumed that they removed it because of the slant, but that might not be the case as they would have realized the slant before placing the marks and still continued with the plan of placing the track markings, so they must have been fine with it.

Just don't know the reason why they removed the marking for 3 football pitches marking in place. I still feel it's a good surface and not a too bad of a slant to affect my training.

The membership price to use track is very pricey also.