2566
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 04, 2018, 09:33:02 am »
yeah t0ddday ran 10.6 in college. different level from me most.
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2567
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 03, 2018, 01:17:34 pm »I'm also hesitant to play with my watch's programming. Would surely be useful for when I get to interval work eventually, but I feel like it could end up with me being too locked into what it is saying/telling me to do (even though it is me telling it to tell me to what to do...).
100% exactly what happened to me today. but when it works it's awesome.
2568
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 03, 2018, 04:15:17 am »
- weird, wasted interval workout x 4.88 km
still figuring out watch's programming, this did NOT go how i thought it would. ended as soon as it started so i just messed around a little. whoops. did one 250m sprint that my right knee did not like: something pulling on the outside and above the kneecap. lesson learned, that knee is still fuxored.
- stretch
damn it.
on the plus side i think i fixed the programming issue. next time will be better.
still figuring out watch's programming, this did NOT go how i thought it would. ended as soon as it started so i just messed around a little. whoops. did one 250m sprint that my right knee did not like: something pulling on the outside and above the kneecap. lesson learned, that knee is still fuxored.
- stretch
damn it.
on the plus side i think i fixed the programming issue. next time will be better.
2569
Progress Journals & Experimental Routines / Re: FP's log
« on: February 03, 2018, 12:33:43 am »
i don't know about that but you're an animal right now. broken/repaired wrist, still doing weighted single leg hops and all kinds of crazy shit. respect.
2570
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 02, 2018, 11:54:45 pm »
the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.
2571
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 02, 2018, 09:59:50 am »
- run 7.01 km in 32:04
4:34 pace. hit 5k in 22:34 and then slowed down slightly before kicking pretty hard for the last ~200m.
- stretch
ok
4:34 pace. hit 5k in 22:34 and then slowed down slightly before kicking pretty hard for the last ~200m.
- stretch
ok
2572
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: February 01, 2018, 11:42:52 pm »2573
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 01, 2018, 10:28:52 am »
- run 3.0 km in 14:20
treadmill. super pressed for time, squeezed this in between end of work and big work dinner. better than nothing
- stretch
treadmill. super pressed for time, squeezed this in between end of work and big work dinner. better than nothing
- stretch
2574
Progress Journals & Experimental Routines / Re: FP's log
« on: January 31, 2018, 10:27:59 pm »
what do you mean by SL GHR? if you mean it literally you'd have to have the most diesel hamstrings in the history of the world. or
2575
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 31, 2018, 10:15:17 pm »
misspoke, meant front lever. even tuck planche is beyond me right now because of the wrist mobility/strain required.
2576
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 31, 2018, 11:10:25 am »
it shouldn't mess with your shoes that much to do it on a track a few times per week.
2577
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: January 31, 2018, 10:28:05 am »
getting close to that four plate squat...
2578
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 31, 2018, 09:55:14 am »
- GMB warm up
- pirouettes x 3,3,3/leg
- handstand wall kick-ups x 5
got some good free holds. surprised at how little my skill in these, such as it is, has degraded. right wrist not super happy but should be okay if i don't go back to doing these all the time.
-planche front lever x 3
bit more of a struggle at first, oddly. when i've randomly done these over the last few months they've been easy to get into but first two today were awkward. kept holds very short, 5-10s. meant to do five but wrist safety first. EDIT: oops. planche in my dreams. right wrist not permissive of planche, no sirree.
- superset x 2
-- KB swing x 10
-- KB legs-extended russian twist x 10
-- KB rows x 10/arm
- stretch
felt like i haven't been getting enough power or core or upper body work in. this wasn't much but it was something. felt good. kept volume and intensity very low in the interest of not being incredibly sore for the next several days.
- pirouettes x 3,3,3/leg
- handstand wall kick-ups x 5
got some good free holds. surprised at how little my skill in these, such as it is, has degraded. right wrist not super happy but should be okay if i don't go back to doing these all the time.
-
bit more of a struggle at first, oddly. when i've randomly done these over the last few months they've been easy to get into but first two today were awkward. kept holds very short, 5-10s. meant to do five but wrist safety first. EDIT: oops. planche in my dreams. right wrist not permissive of planche, no sirree.
- superset x 2
-- KB swing x 10
-- KB legs-extended russian twist x 10
-- KB rows x 10/arm
- stretch
felt like i haven't been getting enough power or core or upper body work in. this wasn't much but it was something. felt good. kept volume and intensity very low in the interest of not being incredibly sore for the next several days.
2579
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 31, 2018, 03:25:36 am »
w/r/t sprint warm ups, one of the things i did with t0ddday when we worked out together a few years ago was stride-outs from a down start, where you focus on low recovery of the trailing leg: he even dragged his toe to make sure he wasn't pulling his leg up too high. good way to get the blood flowing and practice good starting form i guess.
2580
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 30, 2018, 10:02:29 am »
- interval workout
-- warm up run x 2 km @ 4:52 pace
-- 500m x 6 @ [1:56, 1:57, 1:56, 1:57, 1:58, 1:59], 1:00 walking rest
-- cool down run x 2 km @ 5:08 pace
felt manageable but challenging. mind was definitely devising ways to cut out early during the first couple of intervals but i overcame that without too much effort. pace was not as steady as it seems up there but god damn the watch is amazing with that: pre-program a range and it beeps and vibrates in different ways when you're going too fast, too slow, or just right [chef kiss]. 7.69 km total distance, 37:43 total time.
- stretch
need to figure out better notation.
ETA: also, this gets me to 29.7 km for the past seven days, including three days of no running. that is a good start. and fwiw, garmin measured my average HR as 162 for this workout, basically never going over 180 and recovering down to a little below 150 on the walking breaks.
-- warm up run x 2 km @ 4:52 pace
-- 500m x 6 @ [1:56, 1:57, 1:56, 1:57, 1:58, 1:59], 1:00 walking rest
-- cool down run x 2 km @ 5:08 pace
felt manageable but challenging. mind was definitely devising ways to cut out early during the first couple of intervals but i overcame that without too much effort. pace was not as steady as it seems up there but god damn the watch is amazing with that: pre-program a range and it beeps and vibrates in different ways when you're going too fast, too slow, or just right [chef kiss]. 7.69 km total distance, 37:43 total time.
- stretch
need to figure out better notation.
ETA: also, this gets me to 29.7 km for the past seven days, including three days of no running. that is a good start. and fwiw, garmin measured my average HR as 162 for this workout, basically never going over 180 and recovering down to a little below 150 on the walking breaks.