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Author Topic: a fast and explosive donkey!  (Read 1858741 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5790 on: April 09, 2023, 05:18:18 pm »
+1
- run 54:22, 9.25 km
stunningly beautiful spring day.
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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 #5791 on: April 10, 2023, 08:13:13 pm »
+1
- run 53:46, 9.05 km
these easy runs, just trying to build the habit of being out the door.
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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 #5792 on: April 12, 2023, 05:55:37 pm »
+1
- run 30:06, 4.90 km
it's hot and gf had not eaten enough today so this was very slow and we had to stop early.
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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 #5793 on: April 15, 2023, 06:00:40 pm »
+1
yesterday

- run 32:13, 6.49 km
a little quick, <5min/km pace, but i wasn't working hard so that's ok.

today

- run 1:00:57, 10.01 km
badly hung over for some reason, puked in the wee hours of the morning and then again a few hours later. i've stopped drinking during the week but had what should still be a normal amount of wine last night (~1/2 bottle) with dinner. maybe it was food poisoning, but partner felt great today and we ate the same thing, so if that then it was just one unlucky bite or something. anyway, managed to get out the door in the afternoon for a nice easy 10k.

total mileage this week was 39.7 km, which i am happy with for now. more importantly, got five runs in.
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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 #5794 on: April 20, 2023, 10:03:09 am »
+2
- run 27:05, 5.69 (nice) km
in new orleans for brother's wedding this week. it's warm down here but not hot, pretty beautiful actually. this was a little too quick (4:46 pace) and a little too short. strictly "something is better than nothing."
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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 #5795 on: May 02, 2023, 10:05:39 pm »
+1
NEW ORLEANS

april 24

- run 27:36, 4.34 km

SAN DIEGO

april 25

- run 43:03, 7.42 km

april 27

- run 40:57, 7.23 km

april 29

- run 41:23, 7.39 km

JOSHUA TREE

may 1

- hike x ~6 miles

SAN DIEGO AGAIN

- run 31:47, 5.53 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 #5796 on: May 11, 2023, 10:09:36 am »
+1
may 3

- run 42:04, 7.40 km

SAN FRANCISCO/OAKLAND

may 5

- run 58:21, 10.00 km

may 9

- run 30:51, 5.03 km

finally home now after 3.5 weeks on the road. that is too damn long to be on the road. much respect to musicians, comedians, etc. i couldn't do that lifestyle.
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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 #5797 on: May 14, 2023, 07:38:59 pm »
0
- run 44:58, 7.62 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #5798 on: May 16, 2023, 07:53:40 pm »
0
may 15

- run 56:58, 9.50 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 #5799 on: May 20, 2023, 07:44:12 pm »
0
may 19

- run 26:50, 5.45 km

today

- run 31:54, 6.34 km
a bit sluggish out the gate. started raining about halfway through, very pleasant to run in warm rain.
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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 #5800 on: May 21, 2023, 08:45:44 pm »
0
- long run w/HM tempo finisher (total 1:07:29, 11.60 km)
-- run 9 km @
-- HM tempo 1.68 km in 7:13 (4:15, 4:26 pace)
-- run 0.32 km
-- walk 0.6 km

dang! that was way too hard for what waas basically a 6:48 mile plus a little bit more distance (i got to 1.62 in sight of a red light so just kept going until i got to the intersection). if i'm going to hit sub-1:30 in september, i'll have to be averaging 6:51 splits. well, nothing to do but keep getting out there.
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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 #5801 on: May 30, 2023, 06:49:52 am »
+1
may 23

- run 37:04, 7.18 km

may 26

- run 36:39, 6.95 km

may 28

- run 58:37, 9.75 km
fiancee back from her trip to south africa, ran together

may 29

- run 39:50, 6.34 km
fiancee dragging badly, turned out she had mild food poisoning
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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 #5802 on: June 02, 2023, 05:22:15 pm »
0
yesterday

- run 57:50, 9.66 km

today

- run 33:20, 6.75 km
hot! T+DI 152. may was beautiful here in DC but june has started out aggressively. still pretty quick (4:56 average pace) for a "normal" 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 #5803 on: June 03, 2023, 11:17:10 pm »
+1
- run 16.0 km, 1:34:59
nice, started a little warm but ended up being a beautiful evening.
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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 #5804 on: June 06, 2023, 06:49:35 pm »
0
sunday

- run 47:43, 7.79 km

yesterday

- run 35:47, 5.16 km (~1 mile walking rest in middle)
buddy visiting from out town, wanted to run together. he is not in great shape. meant to go four miles easy but ended up with a little over three VERY easy.

today

- tempo intervals
-- warm up
-- 7 mins @ 4:30, 4:31, 4:29 w/3 mins active rest
-- cool down

pace too easy, need to dial it up a bit next time. that's okay, first time doing anything other than steady-state in a while and this was my half marathon pace, so seemed like a good place to start. total distance 8.5 km.

that also brings my last-seven-days mileage to 53 km! good stuff.
« Last Edit: June 06, 2023, 06:51:55 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
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