Adarq.org

gotcha. all good, go with the flow.

Exercise Bike-
300 calories

Treadmill-
100 calories mainly walking. Jogged @ 12km for 2:30 minutes.

Chin Ups-
bwx11
bw + 6kg 6x3

Pull Ups-
-5kg (machine) 11x3

Exercise Bike-
350 calories

Chin Ups-
bwx12
bw+8kg x6x3

Pull Ups Machine (5kg)
12x3

Treadmill-
125 calories walking + 13.6km/h for 2:30 minutes and 23kmh/h for 1 minute

Track-

5x100m with walk back recovery raising the pace on each 100

1x100m- 13.6
1x100m- 12.9
1x100m-12.6
1x100m- 12.4
1x100m- 12.2

No hamstring soreness just a bit of achilles tightness, particularly on the left achilles.

Exercise Bike-
250 calories

Squat-
60x5
80x5
100x5x3

Treadmill-
200 calories including 2:30 minute jog at 14.7 km/h and 1 minute at 23 km/h. I wish my gym had faster treadmills!

Nice sprint times. But regarding faster treadmills. I def agree. :p.

Track-

5x100m with walk back recovery raising the pace on each 100

1x100m- 13.6
1x100m- 12.9
1x100m-12.6
1x100m- 12.4
1x100m- 12.2

No hamstring soreness just a bit of achilles tightness, particularly on the left achilles.

solid. that submax 12.2, power.

On Monday I went to work and got called in by the Director of the Department and told that I'd be taking on some additional responsibilities as they thought I had capacity to and they were planning on a restructure etc. Yesterday I went to work and they told me they no longer had funding for my position but they wanted me to continue on with my current role AND do all the additional responsibilities allocated to me on Monday for $10,000 per year less, AND they are getting rid of another manager (the responsibilities they've allocated to me). Needless to say I've been completely fkn shafted. The other manager finishes on the 7th January and that's when they want me to take over. My current contract finishes in February so I've basically got 2 months to find another job otherwise I'll be doing more work for 10k less.

I didn't go to work today I just called in sick and have spent the whole day drinking beer and applying for other jobs. It's pretty fkn disappointing especially when just a couple of weeks ago I was being told that "we're working on making your job permanent and you're doing a perfect job" etc. They blamed the budget cuts on the Executives. I don't even know what to believe I just know they're fucking me.

Damn man. Sry to hear about that.

I know that telling someone to stop drinking is easier said by us than it is possible to do by you. so that is not really good advice.

You have potential to be great in the 100m, looking at the 100m flys you did, you were constant in getting average 12.7. You can definitely run 11.8s if you run now and if you train to push that I don't see why you shouldn't be able to get close to 11.2 - 11.3. But drinking may block that goal.

This year is almost over, before it is over, weigh out your options and see what you want to get rid of from your life and how you can get a better alternative. So you can enter the new year with a plan on where you want to be, who you want to be and how to get there.

I don't know what you think about attending counseling sessions or AA meetings, don't know how effective they are but I guess it helps you open up on your problems. Also may help with distraction.

I have no experience in this so I hope I have been helpful but knowing you and the work you put in day in and day out working hard for what you love, especially the grueling sport of rugby (which imo is my least favorite sport because of a bad time in high school of standing in winter cold raining with shorts in one spot while others they play and fall on the floor, I even asked the coach to quit but he said that was not an option lol), but you are a tough guy and overcoming this will not be difficult for you.

pc

EDIT: cute kid, use him as a motivation. Be the father you would have liked to have when you were a kid.