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Messages - LBSS

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1231
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 30, 2020, 12:00:02 pm »
that seems like a great place to start vag.

- warm up x 2 km
right calf felt a little tight for the first km or so but loosened up to 100% status. something to monitor.

- tempo x 3 km in [4:09, 4:06, 4:03]

- cool down x 2.22 km

lowered target pace on watch to 4:00-4:10, not only hit it but got negative splits. it's a loop, too, so not like i was cheating on the incline or wind.
:highfive:

1232
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 28, 2020, 01:09:53 pm »
- run 9.12 km in 43:46
4:48 average pace. kept it a little short today so as not to go too far over my weekly target yet. will be around 53-54 km for the week after saturday's hard workout.

- stretch

i think i need to start adding distance on these weekday runs, to get back up closer to an hour on my feet. <50 minutes is too easy now, gotta progress. might not be a bad idea to add time to the long runs as well, as long as i can keep my pace down. getting to three 60-min runs, one 90-min run, and a speed workout every week would push me up a bit, i think.

1233
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 28, 2020, 04:09:10 am »
that's interesting, that it'd be stress-related for both of you. that could be it. like with my headaches last fall, i don't feel consciously stressed but this situation is undoubtedly stressful so it's possible that my body is manifesting the stress that way. i've been sleeping okay: it's been a little bit hard to get to sleep the last couple of nights, i think mostly because it's getting warmer, but i've been getting at least 7 and usually more like 8 hours, which is normal. and no more or less caffeine than usual.

@gukl, it's a ringing or more accurately a steady high-pitched buzz, like the sound an old tv makes when it's on but muted.

1234
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 27, 2020, 02:17:55 pm »
- run 10.43 km in 55:08
first 3 km w/ex-gf (weird to type that) in ~6:15 pace, then pretty steady ~4:54 average the rest of the way.

- stretch

i have tinnitus like crazy in my left ear all of a sudden. started yesterday. no idea what might have brought it on. no loud noises i can think of, and i don't feel unwell. strange.

1235
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 27, 2020, 02:15:43 pm »
quite understandable, all things considered. good luck getting back on the horse.

1236
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 26, 2020, 12:48:14 pm »
- run 10.24 km in 49:58
4:53 pace is the exact target for weekday runs. noice.

- stretch

gorgeous day.

1237
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 26, 2020, 03:27:56 am »
functional fitness!

1238
Nutrition & Supplementation / Re: What is a healthy dose of caffeine per day?
« on: May 25, 2020, 01:05:14 pm »
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678

1239
Introduce Yourself / Re: Aspiring 5'9 Dunker
« on: May 25, 2020, 01:04:37 pm »
 :welcome:

1240
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 24, 2020, 03:05:17 pm »
- run 16.07 km in 1:23:58
successfully slowed down, averaged 5:13 pace. splits mostly consistent through the middle, a little too quick up top and a little slower at the end. breath easy but legs were a little tired by the end of this.

- stretch

EDIT: just realized i ran 9.99 miles. lololol damn it.

1241
Pics, Videos, & Links / Re: strong pair of hamstrings - Nordic curl x 10
« on: May 23, 2020, 02:06:14 pm »
the first clip in that video is really impressive, i don't know that i've ever seen such a strict rep before on poor man's GHR. his hips don't break at all.

1242
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 23, 2020, 01:59:29 pm »
- warm up x 1 km

- interval 400m in [88,90,88,88,87,85,90] w/200m jogging rest
super windy, enough to blow the upwind leg into the downwind leg while running across and to really feel the pressure running into it. still managed to get everything under 90 (numbers above are rounded). the 85 on the penultimate lap is a good sign, although it was mostly with or at least across the wind rather than into it.

- cool down x 1.39 km

- stretch

might lower the target pace the next time i do intervals, reduce the reps to six, then build back up to eight.

i leave for the states, for good, in just over two weeks. so on the other hand all the pacing is gonna have to be revised because of the heat and humidity. well, one thing at a time.

1243
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 21, 2020, 12:22:35 pm »
true, it's so much to do with what you're adapted to.

- run 10.01 km in 49:14
4:55 average, not surprisingly a little slower with two days' accumulated fatigue. and it was still "hot" today.

- stretch

1244
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 20, 2020, 02:10:27 pm »
- run 10.11 km in 48:27
today was the hottest of the year so far. 26 degrees during the run, which isn't all that hot, but after months of never being over 20 it sure felt that way. pace averaged 4:48, which is fine, but was all over the place.

- stretch

1245
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 20, 2020, 03:13:01 am »
happy birthday!

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