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Author Topic: a fast and explosive donkey!  (Read 1860514 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #4815 on: February 19, 2019, 10:15:18 am »
+4
- run 4 km in 19:16, walk 0.5 km
the phrase "shot out of a cannon" came to mind. i was trying to relax, 1 km split was 4:45, tried to relax more, 2 km split was 4:43. lol. body was ready. no shin pain (yay) but lower lateral right ankle started to feel tight around 3.5 km so shut it down at the end of that lap.

- stretch

i am, perversely, tempted to see if my body has really supercompensated after its week off by going for a PR tomorrow. the wiser choice would be to rest and do some other exercise. might just adapt acole's routine. AERS AERS AERS.
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adarqui

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Re: a fast and explosive donkey!
« Reply #4816 on: February 19, 2019, 12:57:55 pm »
0
Quote from: LBSS on February 19, 2019, 10:15:18 am
- run 4 km in 19:16, walk 0.5 km
the phrase "shot out of a cannon" came to mind. i was trying to relax, 1 km split was 4:45, tried to relax more, 2 km split was 4:43. lol. body was ready. no shin pain (yay) but lower lateral right ankle started to feel tight around 3.5 km so shut it down at the end of that lap.

awesome!!

Quote
- stretch

i am, perversely, tempted to see if my body has really supercompensated after its week off by going for a PR tomorrow. the wiser choice would be to rest and do some other exercise. might just adapt acole's routine. AERS AERS AERS.

 :derp: :ninja:

nah don't do it lol. plenty of time for that. if shin wasn't so bad prior, i'd say go for it.. but shin sounded like it was getting pretty bad. don't want chronic shin issues.

AERS. :ibrunning:
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LBSS

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Re: a fast and explosive donkey!
« Reply #4817 on: February 20, 2019, 06:56:49 am »
+2
true.

btw has anyone ever used this effect before? has it always been on here?
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- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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adarqui

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Re: a fast and explosive donkey!
« Reply #4818 on: February 20, 2019, 09:32:05 am »
0
Quote from: LBSS on February 20, 2019, 06:56:49 am
true.

btw has anyone ever used this effect before? has it always been on here?

yea hah. people have used it before. seifullaah has used it a few times i think.
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LBSS

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Re: a fast and explosive donkey!
« Reply #4819 on: February 20, 2019, 09:53:31 am »
+3
it's great, like straight out of geocities.

did some foot/ankle/calf mobility work and foam rolling tonight and started to work out, but gf is having a really terrible week and needed tlc much more than i needed to exercise. felt sick after lunch, came home early and took a nap and some acetaminophen. felt better afterward but not 100%. also have been peeing a bit more than usual, very clear. don't think i've been drinking more water than usual so that's odd.
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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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adarqui

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Re: a fast and explosive donkey!
« Reply #4820 on: February 20, 2019, 12:10:07 pm »
+1
Quote from: LBSS on February 20, 2019, 09:53:31 am
it's great, like straight out of geocities.

yup. geocities ftw.
Quote
did some foot/ankle/calf mobility work and foam rolling tonight and started to work out, but gf is having a really terrible week and needed tlc much more than i needed to exercise.

damn
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LBSS

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Re: a fast and explosive donkey!
« Reply #4821 on: February 21, 2019, 11:46:02 am »
+1
didn't get home from work until 9. felt sick again in the afternoon. not as bad, but still, weird. a friend who works in the same building as me mentioned that he sometimes gets headaches in the afternoon and he thinks it's the stale air; we can't open the windows.

the street cats are howling like you wouldn't believe tonight. it's both hilarious and very annoying.
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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 #4822 on: February 21, 2019, 06:57:43 pm »
0
Quote from: LBSS on February 21, 2019, 11:46:02 am
didn't get home from work until 9. felt sick again in the afternoon. not as bad, but still, weird. a friend who works in the same building as me mentioned that he sometimes gets headaches in the afternoon and he thinks it's the stale air; we can't open the windows.

the street cats are howling like you wouldn't believe tonight. it's both hilarious and very annoying.

because of the moon or? or no idea?

moon was awesome last night.
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LBSS

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Re: a fast and explosive donkey!
« Reply #4823 on: February 25, 2019, 02:35:45 am »
+2
no idea.

friday

- run 7.7 km in 37:58
quick, no pain

- stretch

saturday

- treadmill run x 7 mins
shin started maybe acting up (?). couldn't quite tell what was going on but cut it off for safety's sake

- superset x 3
-- BSS x 10/leg
-- pull up x 7

- superset x 3
-- SLRDL x 10/leg
-- dip x 7

- russian twist 5kg x 20,20,20

- stretch
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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 #4824 on: February 27, 2019, 12:10:26 pm »
+2
- run 6.38 km in 32:09

- stretch

ok.
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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 #4825 on: February 27, 2019, 11:54:35 pm »
+1
okay so after 2+ weeks of mostly rest, time to get back on the horse. but i don't want to hurt myself again. so i'm thinking about starting really conservatively: 6-7 km per run, 4-5 days per week, with push ups, pull ups, and core work to round out a good hour's worth of activity. not more than two days in a row at first, eventually getting back to three on one off. i'm inspired at the moment by loopie, who's just cooking along at maintenance. i lose motivation fast without a specific goal and structure, would be good to settle on a kind of maintenance structure that i can fall back on if i'm hurt or in between goals.

- run 6-7 km, sometimes finishing with strides or walking lunges
- push ups x 60+ total
- pull ups x 20+ total
- band work & rows to even out push/pull reps
- core circuit of leg lowers, supermans, russian twists
- stretch

on off days i should be doing some mobility work, as well. foam rollering and movement sequences for hips, ankles, neck, shoulders, and wrists.
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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 #4826 on: February 27, 2019, 11:56:18 pm »
+2
also, my brother would have turned 28 today. rest in peace, jack. gonna play word games with my gf (brother loved and was a prodigy at scrabble) and skype with fam tonight.
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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 #4827 on: February 28, 2019, 09:53:29 am »
+2
- run 6.58 km in 34:21
lots of traffic, pace artificially deflated because of road crossings. still, came home quicker than i started and the last section is uphill, so fine. knees a bit achey at the outset.

- push ups x 15,15,15,15
- pull ups x 5,5,5,5
90s rest between sets

- superset x 2
-- leg lower x 10
-- superman x 10

- band pull apart x 20,20

- stretch
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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 #4828 on: March 03, 2019, 05:55:50 am »
+3
- progression run x 7.93 km: 5:49, 5:47, 6:07, 5:47, 5:00, 4:40, 4:22, 5:05
first 4km with gf, very relaxed (for me). the third km has two steep hills in it, hence the slower time. felt great.

- push up x 15,15,15,15

- pull up x 5,5,5,5

- superset x 2
- leg lower x 12
- russian twist 5kg x 12

- KB row 18kg x 20
- band pull apart x 20

- stretch

bout to go throw the frisbee around with a few people. no game, just catch.

EDIT: played catch for ~40 mins. my fingers are gonna be sore tomorrow, lol. wore my watch just for fun: covered 2.1 km, just moving around and once in a while sprinting a bit. never really sprinted far enough for the watch to pick it up accurately, though.
« Last Edit: March 03, 2019, 07:46:12 am 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 #4829 on: March 04, 2019, 10:42:18 am »
+3
- run 6.34 km in 31:40
all on track, hence the slightly quick pace (4:59). it was very muddy and puddly, been raining a lot. makes the air so damn nice, though.

- 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

black lives matter
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