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Author Topic: a fast and explosive donkey!  (Read 1858511 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5760 on: January 31, 2023, 08:34:35 pm »
+1
- speed work
-- warm up x 2 km
-- 800m x [3:00, 2:55, 3:00]
-- cool down
added a rep, will add another next time. these are probably too fast for half marathon prep - i'd be better off doing more, slower - but i like keeping them in as a way to measure progress against the eventual goal of a sub-19 5k.
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LBSS

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Re: a fast and explosive donkey!
« Reply #5761 on: February 01, 2023, 06:43:44 pm »
+1
- run 47:33, 9.37 km
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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 #5762 on: February 04, 2023, 04:44:12 pm »
0
run 30:52, 6.41 km
it's cold (just below freezing) so i did this fast.
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- Avishek

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LBSS

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Re: a fast and explosive donkey!
« Reply #5763 on: February 05, 2023, 03:12:53 pm »
+1
- run 1:17:14, 13.42 km
about a km less than i meant to run, miscalculated the return distance. whoops. warmer than yesterday, really nice out.
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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 #5764 on: February 06, 2023, 06:48:28 pm »
+1
- run 47:52, 9.09 km
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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 #5765 on: February 07, 2023, 07:43:42 pm »
0
- run 54:02, 8.62 km
glacial pace. ran w/gf and she had done a sprint workout yesterday so was very sore. have long since realized that it's more important to me to treat running as shared time with her than to maximize every workout from a fitness standpoint.
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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 #5766 on: February 10, 2023, 07:30:12 pm »
0
- tempo
-- warm up x 2 km
-- 6 km @ 4:17 [4:20, 4:18, 4:14, 4:21, 4:14, 4:16]
-- cool down
pleased with that. i lowered the pace substantially and added a km, and i managed to not quit on myself when, somewhere around halfway through, i started trying to tell myself that it'd be fine to stop at 5 km.

4:17/km average is just over 1:30 half marathon pace. five weeks out, there is no way on god's green earth that i'm running 3.5 times the distance at this pace on 18 march. but it's okay.
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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 #5767 on: February 12, 2023, 03:54:47 pm »
0
- run 1:16:05, 12.98 km
a spectacularly miserable day: about 39/4 degrees and raining/hailing, and on the ascent home the wind picked up. always feels good not to quit on myself but ngl this was not an enjoyable run.
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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 #5768 on: February 18, 2023, 11:01:29 am »
0
lost week, i went out to run on monday evening and my heel hurt so i stopped right away. then the rest of the week was just nuts with work and life stuff. layoffs like that are always demotivating for me. got back out today w/gf just to do something.

- run 30:10, 5.00 km
blah. at least it's nice out.
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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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Re: a fast and explosive donkey!
« Reply #5769 on: February 19, 2023, 04:39:06 pm »
+1
- run 1:39, 16.10 km
lovely, lovely day
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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 #5770 on: February 20, 2023, 07:37:53 pm »
+1
- speed work
-- warm up
-- 800m x [3:09, 3:07, 3:09, 3:10]
-- cool down
legs unsurprisingly a little tired after the ten-miler yesterday. slowed these down to target 5k race pace (i.e., by about 10s/km) and they felt like the faster ones.
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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 #5771 on: February 24, 2023, 10:40:31 am »
0
last night

- run 33:25, 6.23 km
nice and light, got a race sunday morning.
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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 #5772 on: February 25, 2023, 03:27:43 pm »
0
- run 31:23, 5.11 km
just keeping it loose. it snowed this morning! nothing stuck, it's been too warm and it's a little too warm today even. but it was pretty to watch.
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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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Re: a fast and explosive donkey!
« Reply #5773 on: February 26, 2023, 10:38:56 am »
+1
- 5k race in 19:46 (chip), 19:48 (watch)
same course as last time, which i think confirms that it's a little short. but hey, chip time is chip time and maybe my watch is off. the field was faster than usual, i finished tenth overall but way behind the leaders. three people finished in 16:xx, three in 17:xx (including a woman!), and two in 18:xx, and one woman finished about thirty seconds ahead of me. fiancee PR'd in 22:36, 24th overall. and my mom also PR'd, in 35:33. good stuff.

the 10k winner finished in 33:20!!! his 5k split was faster than the winning 5k time. damn.

EDIT: this is actually a chip-timed PR, which gets the gif:  :personal-record:
« Last Edit: February 27, 2023, 04:49:23 pm by LBSS »
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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Re: a fast and explosive donkey!
« Reply #5774 on: February 27, 2023, 06:03:40 pm »
0
- run 40:37, 6.45 km
w/fiancee. pretty miserable out, 40s and spitting rain with a breeze.
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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
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