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Author Topic: a fast and explosive donkey!  (Read 1859640 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5145 on: April 06, 2020, 03:16:06 pm »
+2
- run 8.25 km in 40:20
checked watch each km for pacing, did better, although still not great. ran km 5 in 5:05 and then overreacted, running km 6 in 4:4x. also ran km 8 in 4:4x but i'm not as mad about finishing a little quick. 4:53 average overall felt a little too quick today. soleuses oddly sore/tired.

- stretch

- GMB shoulder and wrist warm up

- push up x 14,16,12,12,23
took about 30s extra rest before the last set. right shoulder bugging a little, need to be careful.

- pull up x 4,4,3,4,6

from tomorrow gonna start scheduling more mini stretching/mobility sessions during the day. neck, torso, shoulders, hips.
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- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5146 on: April 08, 2020, 04:02:02 pm »
+1
- run 8.01 km in 39:21
4:55 average although pace is good although pace was again pretty variable. slowed in the middle, legs just felt kind of weak, but went out a little quick and came back a little quicker so it evened out. and at least no negative first km/last km split.

- stretch

skipped pull ups and push ups, will do them tomorrow. undecided whether to keep them on running days or offset. once i'm running multiple days in a row again i guess it won't matter.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5147 on: April 09, 2020, 02:27:23 pm »
0
- perfunctory mobility

- pull up x 4,4,4,4,10

- push up x 16,17,14,14,22
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5148 on: April 10, 2020, 08:17:13 am »
+1
- run ~10.2 km

- bike ~3.4 km

- stretch

went out for a combo run/bike with gf. gorgeous day, was really fun. pace on the quick side, hard to tell average from watch data because we kept stopping after about 6 km so i could navigate and we could discuss route options. but if i had to guess i'd say ~4:50 moving average, not accounting for breaks. which is fine, i felt good, and with the breaks it wasn't challenging. first time riding a bike other than a beach cruiser in like 10 years, lol. i can still do it -- it is, after all, actually riding a bike -- but not terribly gracefully. gotta get one once this craziness settles down.
« Last Edit: April 10, 2020, 12:22:40 pm by LBSS »
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5149 on: April 12, 2020, 01:39:15 pm »
+1
run 11.1 km in 1:01
another run/bike combo thing except i ran the whole time. middle 3.3 km gf locked up her bike and ran with me, so much slower. also ran into some snags on the way back because of one way streets that i never have to think about when running but obviously matter on the bike.

- stretch
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5150 on: April 13, 2020, 03:38:36 pm »
+5
- GMB upper body warm up

- push up x 12,17,13,13,18
60s rests

- pull up x 6,5,4,5,6
60-75s rests
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5151 on: April 14, 2020, 02:14:33 pm »
+4
- run 10.10 km in 47:01
gf accompanied on bike. body felt great and it was cooler today so i let myself go fast, 4:39 pace including a 4:03 over the last km. i was conversational, four breaths in-four out, until the last few hundred m when i got under 4:00 pace. 10k "PR" of 46:38.

- stretch

gf said afterward that she understood i run a lot (comparatively) but that she was impressed going along with me today by what that means in practice. felt nice to hear that. having her ride along is nice actually. might open up some fartlek possibilities down the line, always struggled doing fartleks alone.
« Last Edit: April 14, 2020, 02:17:21 pm by LBSS »
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5152 on: April 16, 2020, 07:49:04 am »
0
i've been alternating nights of bad and good sleep the last 4-5 days. night before last i took hours to pass out and then was awake for several long stretches in the early morning. last night i slept for 9 solid hours. not sure what that's about, just noting it down.
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Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5153 on: April 16, 2020, 12:09:41 pm »
+1
- run 11.01 km in 57:41
gf accompanied, ran 3.25 km with her in the middle. pace all over the place as a result, average 5:14. okay with it.

- stretch

- GMB upper body warm up

- push up x 14,19,14,14,21

- pull up x 6,5,6,5,6
last set hard to finish but got it

- band dislocates and pull-aparts
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5154 on: April 18, 2020, 11:22:48 am »
0
bought a jump rope online and it came with a glitchy handle, the steel rope uncoiling and poking through the plastic coating, and dirt under a different part of the coating. garbage.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5155 on: April 18, 2020, 01:03:31 pm »
+1
- run 2.1 km in 10:14
developed bad stitch in my lower left abdomen. last time i ignored a signal like that and pushed through i ended up with a 103 degree fever.

walked home.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5156 on: April 19, 2020, 01:16:17 pm »
+3
- run 11.05 km in 52:57
gf bike accompaniment. first time wearing new running sunglasses, felt nice not to have to squint, lol. i feel like i look like a bit of a doofus but whatever.

couldn't be bothered to stretch right after run. may do later.

have done a muuuuuch better job than previously of gradually adding distance over the last three weeks -- 26, 30, 34 -- and foot feels good still. easy does it.
« Last Edit: April 19, 2020, 01:18:06 pm by LBSS »
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Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5157 on: April 21, 2020, 03:44:13 pm »
+1
- run 9 km in 44:12
4:54 pace, perfect. felt a little stiff at the beginning but ultimately fine.

- stretch
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5158 on: April 22, 2020, 02:22:28 pm »
0
- GMB warm up (full body)

- pull up x 7,6,5,4,7

- push up x 16,21,15,15
struggled on last set. no way i could hit 21+ on last set so i called it. will repeat when i do my pull up test in a couple of days.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: a fast and explosive donkey!
« Reply #5159 on: April 22, 2020, 04:02:27 pm »
0
Quote from: LBSS on April 19, 2020, 01:16:17 pm
- run 11.05 km in 52:57
gf bike accompaniment. first time wearing new running sunglasses, felt nice not to have to squint, lol. i feel like i look like a bit of a doofus but whatever.

cool. u look like mo farah now.

always wanted to get some of those but, something that would barely tint & somehow still work. suglass tint wrecks me when running. tried it once and had to take em` off mid run.
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