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Messages - LBSS

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1501
Track & Field / Re: 2019 World Championships
« on: October 07, 2019, 03:50:31 am »
AND OMFG @ MEN'S HIGH JUMP FINAL.

BARSHIM!!!!!!!

i have a memory of being in maputo, mozambique in 2011 and watching the world championships on tv. i think it was the first year barshim was competing and i thought to myself, "that dude looks fake." he's like a greyhound, just impossibly long and lean. cool that he won it all, finally.

1502
it rules. come to london in the spring and experience the briskness.

no workouts since wednesday because i was moving and doing school stuff and that took up all time and energy from thursday morning until about 6 PM today.

- run 15.28 km in 1:22:56
on the plus side, forced rest meant running far and light felt very easy. on the minus side, had to poop for roughly the last 90% of this run, which sucked. also felt a little something in my left shin in the first km or so but it went away quickly and didn't recur.

- stretch
low back a little tired.

1503
- run 11.16 km in 55:21

- stretch

absolutely flawless running conditions: mid-50s/~13 degrees, zero to light breeze, blue sky. the weather makes a big difference in set pace: on a normal 10-11 km run i'm happy with 5:03-08 and four breaths in-four breaths out. today i was at 4:58 and five in-five out.

1504
cool, yeah, just keep me posted. we'll make it work at some point!

- extensive tempo (treadmill): run 2km @ 11kph; 2km @ 15.1 kph; walk x 5 mins; 1.5km @ 15.1kph; 1.5km @ 10kph

- stretch
got a bit deeper into hip opening than i have in a while. some work to do there if i'm going to start lifting again. stiff.

race pace training on the treadmill between classes today. was a bit too close to lunch so i had to run through a minor side stitch. no big deal, good to know.

1505
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 29, 2019, 02:13:55 pm »
right on, let's do a run that week for sure. what's your schedule like when you're down here?

- run 14.08 km in 1:16:53
rained in the middle. pretty windy.

- stretch

1506
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2019, 10:21:27 am »
- run 2 km; 30s sprint w/4 min walking rest x 5; run 1.8 km
peak speed 36.0 kph, distance on each interval was farther* than last week and did one extra as planned (per garmin: 280, 240, 220, 210, 200).

- stretch

*i'm skeptical of the accuracy of the garmin on these, especially the first one. the first interval definitely felt fastest but 280m in 30s translates to a world-record 400. unlikely. still, for week-to-week comparisons it's okay.

1507
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2019, 04:58:35 am »
yesterday:

- run 10.35km in 51:56

- stretch

sunshower in the first km, got rained on while watching the sun start to set. english weather is weird.

1508
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 26, 2019, 02:08:32 pm »
What is the recovery between them fast kms? Stand in place, walk around, jog? Is it defined by duration ( e.g. rest 5 ' ) or by distance ( e.g. walk around 500m )?

they were continuous, no rest. basically 80% of a 5k at ~90% effort.

when i do faster intervals rest can be either time or distance, depending on the workout, but i guess i usually use time. for example the 4x30s all-out workout i did last week was with 4 minutes (walking) rest, more akin to a sprint workout. ETA: i'm planning to do that again on saturday, but with an extra interval and a bit more warm up and cool down to keep the distance up.

forgot to log yesterday:

- run 10.11 km in 51:31
pace dipped a little in the second half before i picked it up again at the end to make sure i was coming home as fast (or faster) than i went out. legs a little tired.

- stretch

plan was to run tue-wed-thu but i'm going to rest today and run tomorrow (friday) instead. will try using the gym at school for the first time. if it's raining that'll be on the treadmill. if it's not raining then just the locker room.

yesterday evening i went to check out the branch of the gym i was considering joining out here. it sucks and is not very convenient. so i think i'm just going to join the school gym for now. once gf and i have moved into our new place and get our routine down a bit i'll consider adding another gym closer to home.

1509
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 24, 2019, 02:50:20 pm »
- extensive tempo: warm up x 2 km; [4:20, 4:21, 4:40 (d'oh!), 4:10]; cool down x 1.77km

- stretch

first two tempo km downhill and second two uphill (out and back). lost the pace a bit there on the first uphill km but almost made up for it on the last one. 4:23 average, which is about what i was going for.

1510
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 22, 2019, 03:25:59 pm »
- run 14.1 km in 1:17:52
long and slow. puts me right at 50km for the last seven days.

- stretch

1511
 :highfive: for tuck planche.

1512
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 21, 2019, 07:05:42 am »
- run 7.01 km in 36:45
first 3km w/gf, hence the slightly slow overall pace (5:15). final three km were run in 4:30, 4:55, and 4:45 to make up for it a bit. kept it short to keep overall weekly increase modest: total for last seven days is 45.9 km, which i'm pleased with. to 50 next week.

- stretch

1513
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 20, 2019, 10:31:49 am »
- run 10.01 km in 50:29

- stretch

gorgeous day. was a bit tougher than it ought to have been toward the end, stiff headwind.

ETA: mild quad soreness going into the run but it went away after a km or so. right calf a bit tight after but have done a bit of extra stretching and it seems fine.

1514
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 18, 2019, 02:03:04 pm »
- run 12.66 km in 1:08:06
middle ~5.5 km with joe, who i can now officially verify is a real person. what's up joe! let's do it again.

- stretch

gukl, when you coming down?

1515
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:

 :highfive: :highfive: :highfive: :highfive:

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