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Author Topic: a fast and explosive donkey!  (Read 1860809 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #4830 on: March 06, 2019, 10:16:14 pm »
+2
last night

- run 6.36 km in 32:58

- 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 #4831 on: March 07, 2019, 10:25:26 pm »
+1
last night

- treadmill run x 7 km [6 km @ 12kph; 1 km @ 15.1kph; 1 km @ 11kph]

- superset x 4
-- inverted row x 10
-- push up x 15

- pronated grip pull down x 13+7

- leg lower x 20,20

- 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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LBSS

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Re: a fast and explosive donkey!
« Reply #4832 on: March 10, 2019, 11:51:06 am »
+2
- run 8.12 km in 42:06

- stretch

legs weirdly tired. right toe started bugging about halfway through.
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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 #4833 on: March 11, 2019, 11:35:36 am »
+3
- run 7.13 km in 36:09

- superset x 4
-- push up x 15
-- pull up x 5

- KB russian twist @18kg x 10,10

- 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #4834 on: March 13, 2019, 12:26:07 pm »
+2
- run 7.4 km in 36:49

- stretch

perfect conditions, a little quick as a result (4:59). my test of whether i'm running relaxed enough, at the track, is if i can easily switch to five steps per in breath and five per out breath before reverting to unconscious breath cadence. on the road it's four in four out because of the hills. easily hit five in five out in the last lap so the quick pace was fine in context.
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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 #4835 on: March 14, 2019, 10:14:28 am »
+3
- run 7.59 km in 38:33

- superset x 2.5
-- pull up x 5,5,5
-- push up x 15,15,x
right wrist bugging

- hollow body hold x 30s, 20s
woof.

- 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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LBSS

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Re: a fast and explosive donkey!
« Reply #4836 on: March 16, 2019, 05:21:13 am »
+2
- warm up x 2 km, tempo 500m on/off x 3 [1:46,1:48,1:48], cool down x 1.5 km

- stretch

it's starting to get warm out. warm up laps were way too fast (~4:45) but i couldn't seem to slow down. legs felt a bit stiff.
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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 #4837 on: March 19, 2019, 12:55:28 pm »
+2
came to karachi last-minute, will be here until thursday night. the hotel is nice and i'm sure there's a gym somewhere but i didn't leave myself time to run today before dinner and now it's late and i'm wiped out. gonna get an early night, if i wake up in time will run in the 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 #4838 on: March 22, 2019, 10:00:06 am »
+1
wednesday

- treadmill run 7 km in 35:10

- pull up x 7,5,5

- TTB x 5

- 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #4839 on: March 22, 2019, 11:45:24 am »
+1
- run 7.57 km in 39:55

- stretch

quads felt a bit stiff at the beginning, slow overall but last km was quickest so at least pacing was okay.
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 #4840 on: March 23, 2019, 12:16:13 pm »
+1
- run 9.89 km in 54:43

- stretch

AERS. thought about doing an extra lap and pushing closer to 10.5 but no need. i'll get close to 11 next week. plan is tempo tomorrow but i'll see how my legs feel.
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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 #4841 on: March 24, 2019, 11:03:12 am »
0
- ultimate frisbee x 90 mins
had subs, total distance covered 5.91 km. it was a couple of friends' last game before they move back to australia so had to go. meant to do a speed day anyway so good timing.
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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 #4842 on: March 26, 2019, 11:17:22 am »
+1
- run 8.07 km in 41:49

- stretch

a bit sore, especially quads and also shins and back, but not too bad. up over 40km for the last seven days. good progress.
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 #4843 on: March 27, 2019, 11:33:27 am »
+2
- run 7.11 km in 35:49

- stretch

situation with gf very shitty, stressing me out.
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

adarqui

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Re: a fast and explosive donkey!
« Reply #4844 on: March 27, 2019, 09:43:40 pm »
0
Quote from: LBSS on March 27, 2019, 11:33:27 am
- run 7.11 km in 35:49

- stretch

situation with gf very shitty, stressing me out.

damn :/
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