1561
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 31, 2020, 05:25:15 am »
thanks for the suggestions. seems like my provider has been having problems in multiple places.
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1562
Progress Journals & Experimental Routines / Re: New year new me
« on: May 30, 2020, 05:33:21 pm »meditation getting extremely blissful at the moment to the point where it's hard to get on and do anything else!
sick.
1563
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 30, 2020, 12:02:36 pm »
BTW adarq, the internet is being glacially slow now for most websites. except not this one, which is loading normally. any idea why that might be? gmail won't load at all, washington post is hit or miss. the guardian and al jazeera load but slowly. lots of other websites load but without images/media.
EDIT: embeds here like instagram posts don't load.
EDIT: embeds here like instagram posts don't load.
1564
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.
- 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.
1565
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.
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.
1566
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.
@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.
1567
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.
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.
1568
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.
1569
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.
4:53 pace is the exact target for weekday runs. noice.
- stretch
gorgeous day.
1570
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 26, 2020, 03:27:56 am »
functional fitness!
1573
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.
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.
1574
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.
1575
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.
- 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.