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Author Topic: a fast and explosive donkey!  (Read 1860016 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5445 on: December 31, 2020, 11:22:54 am »
+1
- circuit x 2
-- push up x 25,25
-- pull up x 10,10
makes a huge difference for elbow not to go for the last couple inches at the top of the pull up, so i didn't and won't.

EDIT: later

- run 57:48, 12.09 km
last run of 2020 was a great one. dad came along on the bike so i went a little quick, but split was exactly even so no worries.

- stretch

time to put the kirkland* champagne on ice and bake an apple pie. happy new year, y'all.

*aka $19.99 veuve clicquot, little protip for those of you who live near a costco.
« Last Edit: December 31, 2020, 04:34:17 pm by LBSS »
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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 #5446 on: January 03, 2021, 05:09:10 pm »
+2
- run 51:32, 10.50 km
fairly miserable out, 39 degrees and raining. got started too late to do the normal sunday long run so i'll just do it another day this week. last week of freedom before work starts on the 11th!

- 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 #5447 on: January 05, 2021, 01:06:05 pm »
+2
- run 1:00:59, 12.24 km
struggle bus today, was breathing harder than normal for this pace. it's chilly but extremely humid out, maybe that's why.

- stretch

- push up x 25
- pull up x 9
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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 #5448 on: January 06, 2021, 04:26:43 pm »
+1
distracted by the coup attempt, did not make it out for a run. we've got a zoom with my brother and his gf soon to commemorate the third anniversary of our little brother's death so i'm out of time.

fuck fascists, fuck the police, fuck trump, fuck the GOP, and fuck any democrat who sincerely uses the phrase "reach across the aisle" or "move forward together".
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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 #5449 on: January 06, 2021, 06:03:17 pm »
0
Quote from: LBSS on January 06, 2021, 04:26:43 pm
fuck fascists, fuck the police, fuck trump, fuck the GOP, and fuck any democrat who sincerely uses the phrase "reach across the aisle" or "move forward together".

WORD!!!
 :raging: :raging: :raging: :raging:
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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 #5450 on: January 06, 2021, 06:55:34 pm »
+1
this is, on top of everything else, the third anniversary of my little brother's death. RIP jack, 1991-2018.
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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 #5451 on: January 07, 2021, 05:11:04 pm »
+3
- run 1:51:35, 19.89 km
beautiful afternoon, mom came along 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 #5452 on: January 08, 2021, 04:55:40 pm »
+1
morning

- push up x 25,25
- pull up x 10,9

afternoon

- run x 4km; tempo x 3 km (4:13, 4:21, 4:12); run 2.8 km
~4:15 average for 3k is a little slower than target lactate threshold pace but (1) this was impromptu and i had no real sense of target, just thought "hey why don't i run hard for 3k today?" (2) the middle km was all uphill and (3) i ran 12 miles yesterday. oh yes and (4) target pace is based on my goal time, not any recent fitness test. was tired and breathing hard at the end but not spent, didn't have to rest before transitioning back to normal-ish running pace. will be more deliberate next time.

EDIT: also that's two straight weeks over 50 km despite only running four days each week. this is good. 2021 off to positive start.
« Last Edit: January 08, 2021, 05:07:11 pm by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #5453 on: January 10, 2021, 05:02:09 pm »
+2
- run 1:55:32, 20.46 km
glorious day, dad came along 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 #5454 on: January 12, 2021, 01:34:34 pm »
0
managed to wake up at 7 this morning, which is good, but it was sub-freezing out so i didn't go for a run before work. that is eventually the idea, but running when it's that cold just sucks. did some push ups and pull ups but elbow was bugging so cut it off.

EDIT: evening

- run 1:03, 13.01 km
nice, did a new loop not knowing exactly how long it is and it's 13k on the nose. perfect.

- stretch
« Last Edit: January 12, 2021, 06:10:54 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 #5455 on: January 14, 2021, 06:52:02 pm »
+2
- run 52:55, 10.58 km
excellent pacing, lost a little time on the big hill in the middle of this route but otherwise very steady around the 5:00 average. breathing five-in-five-out except at the end of long or steep hills, when i let it go to four-in-four-out.

- stretch

EDIT: calves were weirdly tight for a while post-run. still a bit tight now ~4 hours later. i did some extra stretching.
« Last Edit: January 14, 2021, 10:51:08 pm by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #5456 on: January 16, 2021, 05:06:43 pm »
+1
- warm up x 2 km; race pace intervals 1 km x [3:49, 3:42, 3:47, 3:41] w/1 km easy run rest; cool down x 2 km
good stuff, the first interval was a second slow but all others under my target of 3:48. final one ended with 200m twisting and turning uphill but finished strong. pure out-and-back so no cheating with extra downhill on the intervals.

- 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 #5457 on: January 19, 2021, 06:04:38 pm »
+2
felt weird yesterday, no run. still felt off through the early afternoon but well enough by the end of work to drag myself out the door. this week is going to end up turning into a little deload, which is fine after three straight >50 weeks. plan will be to shoot closer to 60 km/5 hours of total running starting next week.

- run 47:48, 10.08 km
extra day of rest plus perfect conditions (upper 40s and minimal wind) meant cruising speed was a little quick.

- stretch
Logged
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 #5458 on: January 21, 2021, 06:32:33 pm »
+1
- run 54:28, 10.58 km
had to drag myself out the door. prioritized easy breathing and consequently was quite slow.

- stretch
Logged
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 #5459 on: January 24, 2021, 12:43:42 pm »
+1
- run 1:58, 20.6 km
below freezing when i left the house but did okay. no bike-along today so i was able to keep it pretty slow. very happy that i made myself go instead of using the temperature as an excuse.

- stretch
Logged
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
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