2176
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: January 28, 2019, 11:29:56 pm »
that is a gnarly workout. 
how long did it take you?
how long did it take you?
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2177
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 28, 2019, 11:17:42 am »
i just bought 3 pairs of kinvara 8s, including the last two pairs saucony has of the red and blue ones in my size (10.5) 
but shit, the 8s are better than the 9s, best running shoes i've ever owned. and apparently the 10 is worse than the 9. lesson learned: if you find something that works, but you know it'll wear out, buy backups and stash 'em.
but shit, the 8s are better than the 9s, best running shoes i've ever owned. and apparently the 10 is worse than the 9. lesson learned: if you find something that works, but you know it'll wear out, buy backups and stash 'em.
2178
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 28, 2019, 10:07:28 am »
- easy run 10.91km in 1:03:25
there we go. over one hour, nice and slow (5:49 average).
- stretch
hand stiff with cold now, lol
there we go. over one hour, nice and slow (5:49 average).
- stretch
hand stiff with cold now, lol
2179
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 27, 2019, 09:17:36 am »
gf proposed a hike today and it was a good substitute for the planned long/easy run. well over 400m elevation gain, and straight-up rock scrambling for the last stretch. good thing to do on such a spectacular day as we had here.
- hike 8.2 km in 2:17
- hike 8.2 km in 2:17
2180
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 26, 2019, 11:31:43 pm »
damn, andrew! that's fast. i bet you can hit 16:xx 5k this year if you gun it.
2181
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 26, 2019, 08:14:08 am »
- interval run: warm up x 4 laps; 3 x two laps hard/one lap easy; cool down x 3 laps
great workout. average pace was 3:42, 3:47, 4:01 on the hard laps. a lap is just under 500m. didn't look at pace at all, went by feel. first two sets too hard but that's okay, i'll figure it out as time goes on. happy that i didn't bail on the third set, even though it was a little slower. at the end of the second set my brain was saying, "aw, it's okay, that was enough of a workout, just jog it out." and as i came back around to the beginning of the last hard set my body said, "go." that is good. total distance 7.42, total time 35:03, average pace 4:43.
- stretch
knees a little achey on the drive home but okay now.
great workout. average pace was 3:42, 3:47, 4:01 on the hard laps. a lap is just under 500m. didn't look at pace at all, went by feel. first two sets too hard but that's okay, i'll figure it out as time goes on. happy that i didn't bail on the third set, even though it was a little slower. at the end of the second set my brain was saying, "aw, it's okay, that was enough of a workout, just jog it out." and as i came back around to the beginning of the last hard set my body said, "go." that is good. total distance 7.42, total time 35:03, average pace 4:43.
- stretch
knees a little achey on the drive home but okay now.
2182
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 25, 2019, 09:31:24 am »
- run 8.06 km in 41:27
a few meters shorter than usual because there was a goat on the track and i had to run around it
- stretch
back still a wee bit stiff but not too bad. it'll be 100% tomorrow. knees a bit achey.
second consecutive week just over 41 km total distance. gonna add a lap to my normal route next week and do a longer long/easy run. don't need to jump right to 50km but need to be heading that way.
a few meters shorter than usual because there was a goat on the track and i had to run around it
- stretch
back still a wee bit stiff but not too bad. it'll be 100% tomorrow. knees a bit achey.
second consecutive week just over 41 km total distance. gonna add a lap to my normal route next week and do a longer long/easy run. don't need to jump right to 50km but need to be heading that way.
2183
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 24, 2019, 10:12:00 pm »
last night
- progression run (treadmill) 5 min @ 10kph; 10 min @ 10.5kph, 12kph, 13.5kph; 5 min @ 10kph
solid. had a back spasm or strained mid-back somehow about halfway through. still stiff and painful this morning, especially twisting to the right. bah.
- stretch
- progression run (treadmill) 5 min @ 10kph; 10 min @ 10.5kph, 12kph, 13.5kph; 5 min @ 10kph
solid. had a back spasm or strained mid-back somehow about halfway through. still stiff and painful this morning, especially twisting to the right. bah.
- stretch
2185
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 22, 2019, 12:08:17 pm »
- run 8.59 km in 43:38
- stretch
- pull up x 7,7
raining and 9/49 degrees, felt amazing. no one out, only one other dude at the track, walking laps with an umbrella.
left quad tight just above knee. rolled it out a bit with the tiger tail, much tightness/enervation. will monitor, do some more rolling.
- stretch
- pull up x 7,7
raining and 9/49 degrees, felt amazing. no one out, only one other dude at the track, walking laps with an umbrella.
left quad tight just above knee. rolled it out a bit with the tiger tail, much tightness/enervation. will monitor, do some more rolling.
2186
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 22, 2019, 01:32:13 am »
with OHP just be very careful of your shoulder (obviously). lot of little muscles in there that get stressed out very easily.
2187
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 21, 2019, 11:13:31 am »
raining to the point of flooding tonight. drive home was getting a little dicey. soooo rest day. don't need to get hit by a car that can't see me or can't stop in time, or step in a puddle up to my calf.
2189
Progress Journals & Experimental Routines / Re: New year new me
« on: January 21, 2019, 12:27:46 am »
I went to the cinema after and my body seized up like heck lol.
dehydrated?
2190
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 20, 2019, 09:18:58 am »
- run 10.27 km in 59:25
- stretch
nice and slow! nailed relaxed pace. not as long as i meant to go (11-12km) because i had a skype date with my parents and left the run too late. whoops.
- stretch
nice and slow! nailed relaxed pace. not as long as i meant to go (11-12km) because i had a skype date with my parents and left the run too late. whoops.