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Author Topic: a fast and explosive donkey!  (Read 1859684 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5160 on: April 23, 2020, 01:38:53 pm »
+3
haha, i think you basically have to be mo farah to pull off running sunglasses.

- run 10.18 km in 48:38
glorious day, straight-up san diego weather.

- stretch
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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 #5161 on: April 25, 2020, 09:56:47 am »
+2
- warm up x 1 km

- running drills and mobilizations

- interval 400m in [88,89,88,88,89,89,90,90] w/200m jogging rest
laps around a local field, much harder running into the prevailing wind than with it! pretty pleased that i managed to keep pace so consistent on the work intervals, though.

- cool down x 2.6 km

- 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 #5162 on: April 27, 2020, 01:18:02 pm »
+2
- run 14.17 km in 1:14:51
first ~2.5 km with gf, very slow. after that just regular slow. picked it up a little in the last 3 km.

- 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 #5163 on: April 28, 2020, 11:53:01 am »
+1
- pull up x 13
i think that might be a PR, sad as it is. was hoping for 12+ so it's okay.

- run 10.06 km in 49:06
felt good, good pace (4:53 average and pretty steady after the first 2 km)

- 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 #5164 on: April 30, 2020, 12:45:28 pm »
+2
it's been absolutely dumping rain all afternoon. i'm not british enough to run in this shit. better luck tomorrow. will mean three days in a row of running (fri-sat-sun) but that's okay, i'm moving that direction anyway.
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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 #5165 on: May 01, 2020, 11:59:35 am »
+3
- run 10.06 km in 48:13
very nice, perfectly timed to hit the sunshine between showers.

- 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 #5166 on: May 02, 2020, 07:57:44 am »
+3
- warm up x 2 km; tempo x 3 km [4:12, 4:17, 4:06]; cool down x 2.91 km
tempo pace target 4:12 based on my last 5k time. middle km is basically steep downhill for 500m and then steep uphill on the reverse, so i'm not terribly mad about it being a little slow.
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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 #5167 on: May 03, 2020, 08:39:50 am »
+3
- run 13.71 km in 1:13:03

- stretch

a little shorter than i meant to go but legs were tired. also quite slow (~5:20), due to tiredness and frequently getting lost and having to reorient. new route, with gf on bike, up into a park that we hadn't been to before that's criss-crossed by lots of paths of varying post-rain navigability. was lovely to be in the woods, though.

ETA: 7-day mileage total 55.9 km, which if not a PR for that span is at least top two or three.
« Last Edit: May 03, 2020, 01:23:51 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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vag

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Re: a fast and explosive donkey!
« Reply #5168 on: May 04, 2020, 07:49:15 am »
+1
Quote from: LBSS on May 02, 2020, 07:57:44 am
- warm up x 2 km; tempo x 3 km [4:12, 4:17, 4:06]; cool down x 2.91 km
tempo pace target 4:12 based on my last 5k time. middle km is basically steep downhill for 500m and then steep uphill on the reverse, so i'm not terribly mad about it being a little slow.

I dig the 3K tempo with slower warmup and cooldown. What target pace do you use? Something like current time trial 5K pace? Or a bit slower/faster?

Edit : ok found it! The answer is something like 90%, 15-20 seconds  below 5K race pace and an ideal scheme is the one you do , 2 easy 3 tempo 2 easy.
Surprised i never bumped on such an essential training method. Not removing the comment, this is pretty useful!
https://www.roadrunnersports.com/blog/tempo-run/
« Last Edit: May 04, 2020, 10:00:47 am by vag »
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: a fast and explosive donkey!
« Reply #5169 on: May 04, 2020, 11:21:38 am »
+1
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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 #5170 on: May 05, 2020, 01:04:20 pm »
+2
- run 10.13 km in 49:01
somehow wind was in my face for the first 4 km and the last 4 km, despite them being in almost opposite directions. lol.

- 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5171 on: May 07, 2020, 03:52:37 am »
+3
yesterday

- run 9.15 km in 49:12
first 3 km and last 1 km with gf (last 1 km partly walked). middle 5 km pace was 4:45, but obviously overall very slow.

- stretch

today

- run 8.76 km in 43:04
legs a bit tired (which makes sense) but lungs felt good. seven-day total 59.7 km because of two three-day stretches as i get back on schedule. on track for ~48 km this calendar week and then from next week i'll settle right around 50+.

- stretch
« Last Edit: May 07, 2020, 02:28:50 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 #5172 on: May 09, 2020, 08:26:15 am »
0
- warm up x 1 km

- running drills and mobilizations

- interval 400m in [89,90,88,91,85,89,91,89] w/200m jogging rest
a second or two slower than a couple weeks ago. perhaps just because mileage over the last week or so was higher?

- cool down x 1.7 km

- stretch

weekly mileage 49.2 km. i've been increasing week by week for a solid month now, might let it drop back down a bit in the coming week before getting up over the goal benchmark of 50 km/week.
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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 #5173 on: May 09, 2020, 03:41:02 pm »
+1
gf and i broke up. not sure what i'm gonna do about staying in london. obviously we'll have to move out of our place -- her first, since she has family to stay with -- but there's so much interesting work here, i was kind of looking forward to figuring out what to do next. on the other hand, the prospect of being totally alone in this apartment is pretty terrible. and paying london rent, trying to make london work for myself as a single person, with this goddamn pandemic on...i don't know. fucking covid. my impulse is to head back to my parents' place ASAP, but i don't have to decide anything right this second.

for the immediate term, we're stuck together. very uncomfortable situation.

deep breaths.
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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 #5174 on: May 09, 2020, 07:23:33 pm »
0
Quote from: LBSS on May 09, 2020, 03:41:02 pm
gf and i broke up. not sure what i'm gonna do about staying in london. obviously we'll have to move out of our place -- her first, since she has family to stay with -- but there's so much interesting work here, i was kind of looking forward to figuring out what to do next. on the other hand, the prospect of being totally alone in this apartment is pretty terrible. and paying london rent, trying to make london work for myself as a single person, with this goddamn pandemic on...i don't know. fucking covid. my impulse is to head back to my parents' place ASAP, but i don't have to decide anything right this second.

for the immediate term, we're stuck together. very uncomfortable situation.

deep breaths.

damn man sorry to hear that :/

and uhh damn fuck that is nuts.

parents place idea sounds kind of nice. maybe need some time to take it easy for a bit. dno.
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