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Author Topic: a fast and explosive donkey!  (Read 1863614 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #4680 on: September 16, 2018, 11:50:11 am »
+4
- run 8.09 km in 41:12
expected to be more tired today given how hard yesterday was. felt great, picked up pace on last km to bring it home under 5:00 pace, nice and easy. meanwhile eliud kipchoge ran 42km today at like 2:55 pace. HALOL.

- stretch

starting to get nice in the evenings, fingers crossed that the season is turning. 5:05 overall tonight with less effort than 5:20 is in the gnarly heat and humidity.

also, set a seven-day distance PR: 51.7 km. gently moving in the right direction.

also, i had a minor blood sugar crash after the run last night. was getting visual hallucinations on the way to dinner. insufficient lunch. speaking of which, time to eat.
« Last Edit: September 16, 2018, 11:52:10 am by LBSS »
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Muscles are nonsensical they have nothing to do with this bullshit.

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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 #4681 on: September 18, 2018, 06:40:02 am »
+1
worked until 7 last night and then had to go straight to a work dinner so no run. slept badly as well, second night in a row. bah. tonight may go for the long run, especially if i can get my gf to come with for the first 4-6 km and set the pace nice and 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 #4682 on: September 18, 2018, 12:27:32 pm »
+2
- run 12.0 km in 1:06:38
very easy pace, 5:33 average but fairly big range over the course of the run.

- stretch

felt awesome around 8 km mark but the feeling faded. left knee started bugging around 10 km, for a few minutes, then right knee around 11 km, also for a few minutes. both feel fine now.
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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 #4683 on: September 19, 2018, 11:37:25 am »
+1
- run 8.58 km in 43:08
fast christian pace, not sure why i picked it up that little bit tonight. thought about doing some extensive tempo in the middle but thought better given the distance yesterday and how my knees felt at the end.

- push ups
- scales
- BSS
- KB rows

- 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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John Stamos

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Re: a fast and explosive donkey!
« Reply #4684 on: September 19, 2018, 12:36:06 pm »
+2
What are your goals these days?  I've been way too focused on myself to keep up with anyone else.
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LBSS

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Re: a fast and explosive donkey!
« Reply #4685 on: September 20, 2018, 01:29:20 am »
+1
Quote from: John Stamos on September 19, 2018, 12:36:06 pm
What are your goals these days?  I've been way too focused on myself to keep up with anyone else.

19:00 5k. will have to do it as a time trial since there are no races here. i'd also like to do it without getting any skinnier.
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Muscles are nonsensical they have nothing to do with this bullshit.

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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 #4686 on: September 20, 2018, 04:41:53 am »
+1
picked up my new kinvara 9s today. excited to take them for a spin tonight. the kinvara 8s have just about 1200km/750 miles on them, which is good service.
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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 #4687 on: September 20, 2018, 10:29:46 am »
0
Quote from: LBSS on September 20, 2018, 04:41:53 am
picked up my new kinvara 9s today. excited to take them for a spin tonight. the kinvara 8s have just about 1200km/750 miles on them, which is good service.

awesome.

those 8's looked pretty beat up. got some good miles out of them.
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John Stamos

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Re: a fast and explosive donkey!
« Reply #4688 on: September 20, 2018, 02:42:00 pm »
+1
Quote from: LBSS on September 20, 2018, 01:29:20 am
Quote from: John Stamos on September 19, 2018, 12:36:06 pm
What are your goals these days?  I've been way too focused on myself to keep up with anyone else.

19:00 5k. will have to do it as a time trial since there are no races here. i'd also like to do it without getting any skinnier.

Ooh nice, I wish I could do 1 mile at a 6 minute pace lol
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JJ

PR: 19:51 --> 17:41

LBSS

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Re: a fast and explosive donkey!
« Reply #4689 on: September 21, 2018, 11:22:41 am »
+2
no doubt. in all seriousness i bet you could get there with patience, if you set it as a goal and really focused on it.

- run 9.06 km in 46:22
5:07 pace, right on target for a relaxed run with 19:30 5k pace as the goal, based on that one training calculator i used months ago.

- stretch

57.3 km seven-day volume, which is a huge (>10%) PR and probably also means i should take a day off tomorrow just in the interest of not pushing myself too fast, AERS, etc. if gf wants to do yoga maybe i'll do that. 
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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 #4690 on: September 23, 2018, 11:05:55 am »
+3
- run 9.68 km in 51:33 [strides x 30s, 20s, 30s]
right knee pulling a bit on the first stride rep, which i did starting at 3 km. second rep okay, third rep pulling a little again.

- stretch

not so hot but the humidity is back in a big way. woof.
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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 #4691 on: September 24, 2018, 11:42:53 am »
+2
- run 9.2 km in 45:48 [tempo 1 km x 3:45; 500m @3:42, dead]
struggle bus. very humid, felt pre-crampy. shut it down, finished chill. ugh.

- stretch

not every workout can be a good workout.
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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 #4692 on: September 25, 2018, 05:19:17 am »
+1
Humidity destroys me too. 9+km in 45' with a sub-4 km in is not a bad workout anyway, even granted how much you have progressed.
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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 #4693 on: September 25, 2018, 09:10:27 am »
+1
Quote from: vag on September 25, 2018, 05:19:17 am
Humidity destroys me too. 9+km in 45' with a sub-4 km in is not a bad workout anyway, even granted how much you have progressed.

humidity, from the perspective of exercise, is the great satan.
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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 #4694 on: September 25, 2018, 09:15:42 am »
0
Quote from: LBSS on September 25, 2018, 09:10:27 am
Quote from: vag on September 25, 2018, 05:19:17 am
Humidity destroys me too. 9+km in 45' with a sub-4 km in is not a bad workout anyway, even granted how much you have progressed.

humidity, from the perspective of exercise, is the great satan.

agreed.

fu*k it's brutal.

also, i was talking to this "old guy" (67 y/o, 25:XX 5k) after my last race and we were talking about the humidity. he says he loves it because it makes his joints feel better. LOL. maybe we'll enjoy it 30+ years from now........ :derp: :ninja: :trollface:
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