1321
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 06, 2020, 05:34:33 pm »
how low are you trying to go w/r/t bodyfat? 12% is pretty dang lean.
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1322
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 06, 2020, 12:28:46 pm »
- run 18.11 km in 1:39:36
T+DI 141 but i'm sure it was lower at the start of the run. drove my parents and two friends of theirs out to a botanical garden near the end point of my normal sunday runs. they walked home from there and i did an out-and-back and then drove the car home. such a glorious day. left heel started getting a blister in the last km or so, pretty annoying. the new kinvaras are harder to lace tight for some reason.
- stretch
T+DI 141 but i'm sure it was lower at the start of the run. drove my parents and two friends of theirs out to a botanical garden near the end point of my normal sunday runs. they walked home from there and i did an out-and-back and then drove the car home. such a glorious day. left heel started getting a blister in the last km or so, pretty annoying. the new kinvaras are harder to lace tight for some reason.
- stretch
1323
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 05, 2020, 07:21:05 pm »
- warm up x 1 km; 400 intervals x 10 in [1:37, 1:39, 1:34, 1:38, 1:39, 1:38, 1:39, 1:38, 1:38, 1:23] w/100 jogging rest; cool down x 1 km
T+DI 130, felt amazing. kicked a wee bit on the last interval just for fun and because i could: the Rx'd pace (4:03-4:08) was set for a hotter, humider day.
- stretch
T+DI 130, felt amazing. kicked a wee bit on the last interval just for fun and because i could: the Rx'd pace (4:03-4:08) was set for a hotter, humider day.
- stretch
1324
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 04, 2020, 06:21:14 pm »
- run 10.01 km in 50:56
T+DI 162, again very humid. took it relatively easy and kept pace consistent, which is good.
- stretch
T+DI 162, again very humid. took it relatively easy and kept pace consistent, which is good.
- stretch
1325
Basketball / Re: NBA 2019 - 2020 Season
« on: September 04, 2020, 10:11:46 am »
man the clippers made murray disappear like a freaking magic trick.
1326
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 03, 2020, 05:34:06 pm »
tornado warning and flash flood warning in effect until 8:30 PM, guess i won't be running today. flash flooding isn't so uncommon here but tornados are rare. the thunderstorm happening right now is pretty biblical.
1327
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 02, 2020, 06:29:12 pm »
- warm up x 2 km; tempo 1 km x 3 in [4:08, 4:01, 4:00] w/1 km jogging rest; cool down x 3.1 km (w/ one ~350m walking break)
T+DI 164, dew point highest i've ever seen it at 78. pretty happy with the intervals, though. total distance 10.1 km
- stretch
T+DI 164, dew point highest i've ever seen it at 78. pretty happy with the intervals, though. total distance 10.1 km
- stretch
1328
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 01, 2020, 01:29:36 pm »
- run 10.43 km in 51:35
T+DI 142 but all on the humidity side. very sweaty. still, low temp and i came in at 4:57 with a nice tight pace range.
- stretch
T+DI 142 but all on the humidity side. very sweaty. still, low temp and i came in at 4:57 with a nice tight pace range.
- stretch
1329
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 01, 2020, 11:58:27 am »
what was the weather like? strong correlation between temp/dew point and HR and work capacity for me.
1330
Basketball / Re: NBA 2019 - 2020 Season
« on: September 01, 2020, 10:45:50 am »
i love russell westbrook but my god he sucked last night. sloppy turnovers early and late.
also dennis schroder was freaking terrible. looking at his stats, i guess he's good, but man any time i watch him play he looks like the guy in the pickup game who thinks he's 50% better than he is.
also dennis schroder was freaking terrible. looking at his stats, i guess he's good, but man any time i watch him play he looks like the guy in the pickup game who thinks he's 50% better than he is.
1331
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 30, 2020, 07:29:38 pm »
- run 18.64 km in 1:36:14
T+DI 140 and holy shit does that make a difference. just gorgeous outside, dew point a good ten degrees lower than it's been. averaged 5:10 with plenty in the tank to kick a little in the last 500m just for fun. dad biked alongside.
- stretch
the more i think about it, the more i think trying to break 1:40 in a half marathon time trial would be a fun thing to do once it gets properly cool in the fall.
T+DI 140 and holy shit does that make a difference. just gorgeous outside, dew point a good ten degrees lower than it's been. averaged 5:10 with plenty in the tank to kick a little in the last 500m just for fun. dad biked alongside.
- stretch
the more i think about it, the more i think trying to break 1:40 in a half marathon time trial would be a fun thing to do once it gets properly cool in the fall.
1332
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 29, 2020, 01:40:29 pm »
still blowing past 1.5x bw pull up, still really impressive.
1333
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 29, 2020, 01:33:57 pm »
- warm up x 2 km; extensive tempo x 3 km in [4:10, 4:04, 4:03]; cool down x 4.05 km
T+DI 152; not that hot but dew point as high as i've ever seen it. so humid. the tempo section was an out-and-back but mostly uphill since i turned around beyond the halfway point.
- stretch
T+DI 152; not that hot but dew point as high as i've ever seen it. so humid. the tempo section was an out-and-back but mostly uphill since i turned around beyond the halfway point.
- stretch
1334
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 28, 2020, 09:12:11 am »
lol maybe start with a tattoo on your knee or something 
1335
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 27, 2020, 07:09:34 pm »
- run 8.06 km in 40:00; walk x ~300m; run 1.87 km in 10:42
T+DI 158 per accuweather but that's bullshit, it's gnarly outside. went out way too fast, first 5 km in <24:00. slowed down a lot but still hit 8 km averaging <5:00. the course i planned out was too long anyway so i didn't mind walking for a little to recover because i was struggling and worried about overheating again.
- stretch
left IT band felt very tight to start, as it did for much of the run yesterday. loosened up quicker today. should do some SMR but it doesn't bother me in the slightest except when i start running so i forgot.
T+DI 158 per accuweather but that's bullshit, it's gnarly outside. went out way too fast, first 5 km in <24:00. slowed down a lot but still hit 8 km averaging <5:00. the course i planned out was too long anyway so i didn't mind walking for a little to recover because i was struggling and worried about overheating again.
- stretch
left IT band felt very tight to start, as it did for much of the run yesterday. loosened up quicker today. should do some SMR but it doesn't bother me in the slightest except when i start running so i forgot.