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Author Topic: a fast and explosive donkey!  (Read 1858972 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5625 on: February 26, 2022, 02:44:37 pm »
0
overcommitted at the moment. two volunteering things, work has been very busy, trying to find time to keep improving at guitar, see friends, go on dates, etc. etc. etc. etc. need to rebalance.

- run 53:14, 10.08 km
beautiful day, probably 40 degrees and sunny. wore a hoodie but didn't need it. i'm out of shape.

- 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 #5626 on: March 08, 2022, 07:19:12 pm »
+1
27 february

- run 1:05:17, 11.52 km
bit slow cause i went with a woman i've been dating. she's pretty fit: this was a hilly route and we averaged 5:47/km (i kicked a little after she dropped off at her building). i'd wager that's faster and farther than the vast majority of women runners.

- stretch

last night

- run 32:16, 6.2 km
trying not to let the perfect be the enemy of the good. i'm very goal-oriented so it's hard to keep motivation once i feel like i'm falling away from the level i should be training at to reach my goal. but that's a trap that leads to "well, fuck it then." it's better to do a little bit than none at all, and when i'm in a place again where i can push toward the goal i won't be as out of shape. plus exercise makes me feel good.

- stretch

tonight

- run 39:57, 8.01 km
the best run in months. felt incredible. perfect conditions. this route is an out and back that's basically up and then down. biggest elevation gain of any route i do around here. just under 5:00 pace and i was cruising.
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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 #5627 on: March 09, 2022, 04:40:15 am »
+2
Quote from: LBSS on March 08, 2022, 07:19:12 pm
trying not to let the perfect be the enemy of the good. i'm very goal-oriented so it's hard to keep motivation once i feel like i'm falling away from the level i should be training at to reach my goal. but that's a trap that leads to "well, fuck it then." it's better to do a little bit than none at all, and when i'm in a place again where i can push toward the goal i won't be as out of shape. plus exercise makes me feel good.

This is GOLD!
I've tried to work around the same problem and i keep failing. So many times i skip workouts because i don't have 45' to do 400 reps of lifting or 1h to do at least 10K of easy run or 90m for a long slow run.
Well fuck it, 15-20m of small-rest-break lifting or 30' of a 5-6K easy run or 45' of slow run are so much better than skipping ( not to even mention the added frustration of skipping ).
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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 #5628 on: March 14, 2022, 08:08:26 pm »
+1
- run 42:55, 8.35 km
shorts and a t-shirt!

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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 #5629 on: March 15, 2022, 08:52:34 pm »
0
- run 43:50, 8.35 km
slower than yesterday despite much flatter course. work is kicking my ass right now, i'm tired.
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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 #5630 on: March 21, 2022, 07:21:29 pm »
+5
progress update of a different kind:

<a href="http://www.youtube.com/watch?v=4HGeKuw_94A" target="_blank">http://www.youtube.com/watch?v=4HGeKuw_94A</a>

still kind of suck at that song but damned if i can't play it all the way through now. i've done it better than that plenty of times but turning the camera on makes me nervous! my heart was beating hard toward the end, lol.
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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 #5631 on: March 28, 2022, 07:10:05 pm »
+1
- jump rope x a few mins

- bit of mobility stuff

- superset x 2
-- neutral chin up x 5,5 (+5)
-- DB BSS +25s x 10,10

- superset x 2
-- 45-degree hyper x 10,10
-- TTB x 5,5 (+5)

- DB OHP 25s x 5,5,5

very short and light, i'm gonna be sore tomorrow. shins were feeling the jump rope. i wish the ceiling in the building's gym were a little higher, it's hard to do double unders.
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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 #5632 on: March 29, 2022, 06:45:33 pm »
+1
yep, glutes and hams are sore.

- run 54:26, 9.52 km
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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 #5633 on: April 03, 2022, 10:47:37 am »
0
yesterday

- jump rope x more than last time
shoulders and hands still reconditioning. did a bunch of double unders as well.

- GMB warm up
mixed in with jump rope

- superset x 3
-- neutral chin up x 5
-- DB BSS 25s x 10/leg

- superset x 2
-- spider man push up x 5/side
-- crab walk forwards and back

- superset x 3
-- TTB x 5
-- 45-degree hyper x 10

- jump rope x some more

- stretch

also yesterday

- walk x ~8 miles
« Last Edit: April 04, 2022, 05:55:44 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5634 on: April 04, 2022, 05:56:57 pm »
+1
- run 52:22, 10.14 km
nice and easy, over to the boathouse and back along the canal.

- stretch

nice running weather: 50s and overcast, light breeze. it was really windy this past weekend.
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 #5635 on: April 05, 2022, 07:18:00 pm »
0
- run 43:52, 8.07 km

- 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 #5636 on: April 11, 2022, 08:20:07 pm »
+2
- run 31:01, 6.06 km
gorgeous night, work is insane right now but pleased to have just gotten this little bit in.
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 #5637 on: April 13, 2022, 06:36:25 pm »
+1
- run 33:35, 6.65 km
holy crap it's hot all of a sudden! T+DI 136, not peak but first time it's been worth noting this year. i'm also a bit sleep-deprived at the moment. that combo = struggle bus. need to recalibrate set pace.

- 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

vag

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Re: a fast and explosive donkey!
« Reply #5638 on: April 14, 2022, 01:36:19 pm »
+1
Uh oh here comes the hatred TDI-based pace normalization season   >:(
Logged
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 #5639 on: April 16, 2022, 07:16:37 pm »
+1
- run 59:21, 10.18 km
weird weather, sunshowers and even a little sunthunder. humid but not too hot and a nice breeze. not quite TDI normalization season yet! running-partner-pace-normalization, though: yes.

- stretch

also, for the first time in my life i fell while running. we were going over a little wooden bridge and i just tripped. not badly hurt, just some scrapes, but it was startling. first time for everything, i guess.

also, went skydiving today for the fourth time.  ;D
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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