181
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 09, 2024, 01:09:56 pm »
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182
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 08, 2024, 07:17:39 pm »
- run 25:59, 5.27 km
did km 3 @ 4:21 (i.e., ~HM) pace, just to kick things up a little, and did a couple of strides at the end.
go blue.
did km 3 @ 4:21 (i.e., ~HM) pace, just to kick things up a little, and did a couple of strides at the end.
go blue.
183
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 07, 2024, 01:05:30 pm »
- run 1:37:34, 16.03 km
184
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 05, 2024, 03:49:32 pm »
yesterday
- run 1:02:17, 9.61 km
- run 1:02:17, 9.61 km
185
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 03, 2024, 08:14:31 pm »
went to california for a couple of days to go to the rose bowl. absolutely insane experience, worth every penny. michigan 27, alabama 20. now we just have to beat washington next week and i can die happy.
186
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 30, 2023, 05:38:54 pm »
187
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 30, 2023, 05:38:23 pm »
last week
- skiing x 3 full days
super nice. it was a little warm: just above freezing at base and around freezing or just below at the summit of the mountain (mont tremblant, in quebec). but it didn't rain or sleet or anything so the snow was still pretty nice. great times.
- run x 5k one day
today
- run 1:39:55, 16.12 km
- skiing x 3 full days
super nice. it was a little warm: just above freezing at base and around freezing or just below at the summit of the mountain (mont tremblant, in quebec). but it didn't rain or sleet or anything so the snow was still pretty nice. great times.
- run x 5k one day
today
- run 1:39:55, 16.12 km
188
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2023, 06:45:27 pm »
- run 1:41:45, 16.11 km
nice and easy
nice and easy
189
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 15, 2023, 09:19:51 am »
yesterday
- tempo
-- warm up
-- 10 min @ HM pace x 2, 4 mins jogging rest [2.31 km, 2.30 km]
-- cool down
this workout calls for three repeats but it's the first higher intensity anything i've done in more than two months so i dialed it back. pace worked out to ~4:19 average or ~1:31 HM time. felt okay, no lactic acid buildup. makes sub-1:10 seem like a reasonable target for a 10 miler in april, although i'm going to be on the road a lot over the next couple months.
- tempo
-- warm up
-- 10 min @ HM pace x 2, 4 mins jogging rest [2.31 km, 2.30 km]
-- cool down
this workout calls for three repeats but it's the first higher intensity anything i've done in more than two months so i dialed it back. pace worked out to ~4:19 average or ~1:31 HM time. felt okay, no lactic acid buildup. makes sub-1:10 seem like a reasonable target for a 10 miler in april, although i'm going to be on the road a lot over the next couple months.
190
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 11, 2023, 05:12:45 pm »
- run 1:01:39, 9.66 km
chilly and a little windy. wife was not feeling well so a bit slower than usual.
chilly and a little windy. wife was not feeling well so a bit slower than usual.
191
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 09, 2023, 05:53:52 pm »
- run 1:29:18, 14.36 km
perfect running weather, overcast and mid-50s. stopped about an hour in to pee and have a cereal bar.
perfect running weather, overcast and mid-50s. stopped about an hour in to pee and have a cereal bar.
192
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 08, 2023, 03:40:28 pm »
- run 30:43, 4.85 km
super beautiful day
super beautiful day
193
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 06, 2023, 05:10:06 pm »
- run 46:35, 7.20 km
194
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 04, 2023, 06:50:39 pm »
- run 35:45, 6.82 km
threw in a few short strides at the end.
threw in a few short strides at the end.
195
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 04, 2023, 01:57:55 pm »
saturday
- run 29:13, 4.67 km
yesterday
- run 1:00:21, 11.21 km
that's more like it. first 2 km with wife and then the rest around 5:15.
- run 29:13, 4.67 km
yesterday
- run 1:00:21, 11.21 km
that's more like it. first 2 km with wife and then the rest around 5:15.