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Messages - LBSS

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2041
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 14, 2019, 12:15:21 pm »
- run 13.11 km in 1:15:27
70% humidity again. much sweaty. drank 750mL water without noticing it while stretching.

- stretch

2042
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 13, 2019, 11:08:44 am »
- run 4 km @~6:04; 60s fast/slow x 5; 2.8 km @~5:30
first 4k with gf, hence the slow pace. total running distance 9 km, total time 50:45. walked an untimed km at the end because i was just done. 31/87 but 70% humidity. fuck me.

- stretch

2043
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 11, 2019, 02:44:20 pm »
- run 10.40 km in 55:46
not the hottest -- 31/87 -- but jesus it's humid

- stretch

EDIT: also, had another mid-run emergency number two. weird, do not like, hope this doesn't become a thing.

2044
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 09, 2019, 12:32:55 pm »
is there a reason you're doing chins rather than pull ups? i'd imagine pull ups have a more direct carryover to climbing because there's little to no pronated gripping on the wall.

2045
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 09, 2019, 12:11:37 pm »
- treadmill tempo 1 km x 10.5,10.5,12.5,13.5,15,10
cricket highlights are an excellent time-passer.

- pull up x 8+3+3+3
~45s rest. boy these degrade fast.

- dip x 10+3+3+3
proper myo reps

- kroc row 26 x 18R,16L

- stretch

2046
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 05, 2019, 11:05:35 am »
i'm in the mountains for a few days traveling around with a colleague. kind of a valedictory trip for me since i'm leaving my job at the end of the month. we went for a walk today that wasn't quite vigorous or long enough to count as exercise. back in islamabad on monday (i hope against hope, they're trying to get me a seat on the flight) or tuesday.

2047
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 02, 2019, 11:07:05 pm »
i was getting multiday headaches in the late winter and early spring. they went away for the most part when i started doing the kit laughlin jaw-neck mobilization sequence every day. ymmv but it might be worth incorporating into your day. only takes a couple minutes.

https://www.youtube.com/watch?v=QtH7lQrPoxU

2048
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 02, 2019, 12:16:53 pm »
thanks  :)

- tempo progression 1 km @ 5:25,5:10,[4:35,4:23,4:12],5:27 plus a little bit
total distance 6.41 km, total time 31:24

35/95 degrees post run. these have got to get easier when i'm somewhere cool.

2049
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: July 02, 2019, 06:49:52 am »
that also just shows how tiny the margins are at the top and how hard it is to improve. what you're saying is, in effect, that you don't think jakob ingebrigtsen can improve by 3.5% on his current PB, even though he's still growing and has only a few years of serious training under his belt. and you're probably right. well, i hope someone gets it. would be a thrill.

2050
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 01, 2019, 12:27:00 pm »
- run 14.08 km in 1:19:25

- stretch

distance PR, or close to it. nice and slow, 5:38 pace. hot and humid again: 34/94 degrees.

2051
400m Sprinting or Shorter / Re: The Sprinting News Thread
« on: July 01, 2019, 02:45:51 am »
more from prefontaine: men's 110m hurdles 2/3 place decided by .005!

<a href="http://www.youtube.com/watch?v=A1JfxV5xGKw" target="_blank">http://www.youtube.com/watch?v=A1JfxV5xGKw</a>

2052
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: July 01, 2019, 02:35:16 am »
adarq, looks like your boy jakob ingebrigtsen ran a 3:51.30, PB but got nipped by his brother for a podium spot by two hundredths of a second. he's still a teenager. gotta imagine he's got WR potential.

great race. cheruiyot took care of business and wasn't really threatened at the end but everything behind him was dramatic.

<a href="http://www.youtube.com/watch?v=XfgXAs5oDuI" target="_blank">http://www.youtube.com/watch?v=XfgXAs5oDuI</a>

2053
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 30, 2019, 11:20:22 pm »
last night

- GMB warm up

- SL pogos x 8,8,10/leg
woof

- barefoot pistol practice x ~10/leg

- pull up x 10+3+3+3

- KB OHP 18kg x 5,5

- KB TGU 10kg x 2/side

2054
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 30, 2019, 03:29:19 am »
last night

- run 8.3 km in 44:04
went out after a rainstorm, it wasn't quite as hot as it's been. still humid though.

- stretch

2055
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: June 30, 2019, 03:25:57 am »
migraines are just the absolute worst. hope the doctor has good news for you.

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