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Messages - LBSS

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1081
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 06, 2020, 01:15:04 pm »
- run 18.01 km in 1:40:00
distance PR. gonna start using temp+dew point index to reference pace. today was 81+74=155 when i set out and 89+75=164 when i got back. at that index i ought to be 6-8% slower than my long-run pace in london's lovely conditions, which was about 5:08, so...nailed it at 5:33 average, although that does include a little pick-up in the final km (4:40).

- stretch

dehydrated.

edit: one hour after workout, body very tired.

1082
800m+ Running and/or Conditioning / Re: running and heat/humidity
« on: July 06, 2020, 10:38:08 am »
another useful link: dew point/temp performance adjustment calculator. http://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html

1083
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 06, 2020, 10:34:56 am »
yeah and it ended up not storming last night, pissed that i didn't go. you're prob right that it's smarter not to make it up. what i think i'll do instead is long run today, skip tomorrow, then back on schedule from wednesday. the long runs are important, i think i get more out of them than the 10-11k's. this way i'll still get that in but not sacrifice a recovery day.

speaking of which, it's time to lengthen those as well. sub-50 minutes just doesn't seem like enough stimulus anymore, especially if i'm able to maintain that in the heat and humidity. will shift to 11k minimum from this week.

something else i've been musing on: i'd like to find a training partner. in normal times i'd be thinking about joining a club (as i would have done this spring in london). maybe still worth doing that just to get plugged into a little network here.

1084
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 05, 2020, 07:06:01 pm »
it was good, i'm glad i went. shut down a couple of intersections along the way, rallied outside the police precinct and chanted at the cops. it was pretty well organized: lots of water and snacks, medics on hand walking around with sunscreen and hand sanitizer, bikers riding ahead to block traffic, no question about who was leading (except for the chanting/singing, which got a little discombobulated). the leaders all looked like kids to me (early 20s at oldest), which is cool.

left the run too late today. conditions were brutal in the afternoon: 97/36 air temp and 75/24 dew point, so i decided to wait until after painting. then that took longer than i expected, and now there's a thunderstorm coming that i'd rather not get caught out in. might could violate my normal principle of not making up missed workouts and just do the long run tomorrow. it's not gonna kill me.

1085
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 04, 2020, 12:30:55 pm »
interesting. i'm sure motivation is part of it.

- warm up x 1 km; tempo x 2 km [3:53, 4:14]; cool down x .94 km
downhill-uphill out and back for the tempo. way too fast on the downhill bit, meant to dial it back because dew point is 72/22 here today. uphill bit was even a little faster than i meant to go, was shooting for ~4:20. i guess that means i'm fitter than i think? or just bad at speed regulation. idk. at any rate kept it short because of the heat.

- stretch

so, so very humid. cooling off and gonna grab lunch now and then head down to a protest march. bringing lots of water.

1086
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 03, 2020, 12:20:00 pm »
brutal.

1087
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 03, 2020, 11:59:40 am »
morning

- push up x 36,28,26
whoa, no idea where that jump came from

afternoon

- pull up x 10,6,5,4,4

1088
Pics, Videos, & Links / Re: Christopher Spell breaks official World Record box jump
« on: July 02, 2020, 06:20:27 pm »
he carries 40 of those pounds in his pecs  :P

1089
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 02, 2020, 04:33:11 pm »
i'm not on strava, figured i didn't need ANOTHER social media platform to sink time into. i use mapmyrun because the social aspect is so shitty that i don't use it for that, it's just a nicer platform than garmin's to keep track of stuff.

morning

- push up x 29,26,25

afternoon

- pull up 20 x 3
surprised to make it back to 20 sets but it wasn't even particularly hard. 60 total reps is by far the most i've done in one workout. on to 4 reps next week.

- run 10.64 km in 54:15
hot. dew point 67/19.5 but air temp 90/32. and i did a downhill-uphill route. tried to pace myself on the way out so i'd could be steady on the way back but failed. kept it to four-in-four out, though, except during the last big climb, which is good. overall average pace 5:06.

1090
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: July 01, 2020, 11:48:25 am »
based on that video, you can 100% do a muscle up right now. i wouldn't do it on a ring, though, would probably hurt your ribs/sternum.

1091
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 01, 2020, 10:37:37 am »
been feeling inspired by gukl's long runs, planning to run all the way to the park we used to bike to as kids (~18-19 km round trip) on sunday. writing it down here to make it less likely that i'll bail.

morning

- push up x 31,20,26
less rest than usual between first and second sets.

afternoon

- pull up x 3,3,3; close grip chin up x 3,3,3; wide grip pull up x 3,3,3

- run 11.05 km in 54:36
dew point 69/20.5, forced myself to stay at four-in-four-out pace until the long hill in the penultimate km.

- stretch

1092
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 30, 2020, 10:42:56 am »
morning

- push up x 28,27,28

afternoon

- run 10.07 km in 48:22
dew point 61/16, air temp 87/31. felt hotter.

- stretch

- pull up ladder x 1+2+3+4+5+6+3+3

1093
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 29, 2020, 12:16:22 pm »
yep pace goals gotta change when it's hot and (especially) humid.

1094
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 29, 2020, 09:26:53 am »
was feeling run down on saturday after all the poor sleep so i decided to give myself the weekend off from running. back to normal schedule this week. it's gonna be hot.

morning

- push up x 27,28,25

afternoon

- pull up x 10,7,5,4,3
90s rests

1095
Strength, Power, Reactivity, & Speed Discussion / Re: Measurements
« on: June 26, 2020, 03:09:01 pm »
just re-took these out of curiosity, because i'm starting the anderson pull up thing and kind of hoping i'll actually add a little mass to my upper body. needed to retake the baseline. somewhat incredibly, i'm almost exactly where i was 10 years ago.

chest: 42.5
forearm: didn't measure
biceps: 14
waist: 30.5
thigh: 23
hips: 37 (i thought my ass had gotten smaller)
calf: 15.5
neck: 15

i guess probably a lot of 33-year-olds would be glad to have the same measurements they had at 23. anyway just thought that was funny. my weight has fluctuated by ~20 pounds in that time but i'm right back to where i was. gonna make dessert a more regular thing and see what happens.

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