406
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
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407
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.
408
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.
409
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.
410
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
411
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 06, 2023, 05:10:06 pm »
- run 46:35, 7.20 km
412
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.
413
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.
414
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 01, 2023, 10:06:47 pm »
last night
- run 33:38, 6.57 km
- run 33:38, 6.57 km
415
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 27, 2023, 06:45:11 pm »
- run 38:06, 7.54 km
wife is in brazil, so pace averaged 5:03. if watch HR is accurate today, that's probably a little too quick. overall average HR was 146 but i spent most of the run hovering over 150. but it was cold (39/4 degrees) so i wanted to get it over with, lol.
wife is in brazil, so pace averaged 5:03. if watch HR is accurate today, that's probably a little too quick. overall average HR was 146 but i spent most of the run hovering over 150. but it was cold (39/4 degrees) so i wanted to get it over with, lol.
416
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 25, 2023, 08:59:25 am »
thanks!
wednesday
- run 32:02, 5.01 km
thursday
- run 5k, not sure of time
yesterday
- run 43:43, 7.01 km
wednesday
- run 32:02, 5.01 km
thursday
- run 5k, not sure of time
yesterday
- run 43:43, 7.01 km
417
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 19, 2023, 03:23:43 pm »
- run 1:00:53, 9.70 km
glorious afternoon
glorious afternoon
418
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 16, 2023, 04:37:16 pm »
thanks vag!
tuesday
- run 27:40, 5.30 km
felt a little run-down after the wedding, thought i was feeling better by tuesday afternoon but clearly still not great. ended up cutting this short.
today
- run 53:22, 8.08 km
very slow but wife is getting stronger, so that's good!
tuesday
- run 27:40, 5.30 km
felt a little run-down after the wedding, thought i was feeling better by tuesday afternoon but clearly still not great. ended up cutting this short.
today
- run 53:22, 8.08 km
very slow but wife is getting stronger, so that's good!
419
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 12, 2023, 06:17:43 pm »
- run 50:56, 8.18 km
nice and easy, wife (!) over 3 miles for the first time since she got sick.
nice and easy, wife (!) over 3 miles for the first time since she got sick.
420
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 11, 2023, 09:48:51 am »
last night
- got married
- got married