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Author Topic: a fast and explosive donkey!  (Read 1861236 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #4920 on: July 01, 2019, 12:27:00 pm »
+5
- run 14.08 km in 1:19:25

- stretch

distance PR, or close to it. nice and slow, 5:38 pace. hot and humid again: 34/94 degrees.
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adarqui

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Re: a fast and explosive donkey!
« Reply #4921 on: July 02, 2019, 01:25:55 am »
0
Quote from: LBSS on July 01, 2019, 12:27:00 pm
- run 14.08 km in 1:19:25

- stretch

distance PR, or close to it. nice and slow, 5:38 pace. hot and humid again: 34/94 degrees.

 :highfive:

good work!
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LBSS

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Re: a fast and explosive donkey!
« Reply #4922 on: July 02, 2019, 12:16:53 pm »
+4
thanks  :)

- tempo progression 1 km @ 5:25,5:10,[4:35,4:23,4:12],5:27 plus a little bit
total distance 6.41 km, total time 31:24

35/95 degrees post run. these have got to get easier when i'm somewhere cool.
« Last Edit: July 02, 2019, 12:24:05 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #4923 on: July 05, 2019, 11:05:35 am »
+5
i'm in the mountains for a few days traveling around with a colleague. kind of a valedictory trip for me since i'm leaving my job at the end of the month. we went for a walk today that wasn't quite vigorous or long enough to count as exercise. back in islamabad on monday (i hope against hope, they're trying to get me a seat on the flight) or tuesday.
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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 #4924 on: July 09, 2019, 12:11:37 pm »
+3
- treadmill tempo 1 km x 10.5,10.5,12.5,13.5,15,10
cricket highlights are an excellent time-passer.

- pull up x 8+3+3+3
~45s rest. boy these degrade fast.

- dip x 10+3+3+3
proper myo reps

- kroc row 26 x 18R,16L

- 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 #4925 on: July 11, 2019, 02:44:20 pm »
+3
- run 10.40 km in 55:46
not the hottest -- 31/87 -- but jesus it's humid

- stretch

EDIT: also, had another mid-run emergency number two. weird, do not like, hope this doesn't become a thing.
« Last Edit: July 12, 2019, 02:08:58 am by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #4926 on: July 13, 2019, 11:08:44 am »
+3
- run 4 km @~6:04; 60s fast/slow x 5; 2.8 km @~5:30
first 4k with gf, hence the slow pace. total running distance 9 km, total time 50:45. walked an untimed km at the end because i was just done. 31/87 but 70% humidity. fuck me.

- stretch
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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 #4927 on: July 14, 2019, 12:15:21 pm »
+3
- run 13.11 km in 1:15:27
70% humidity again. much sweaty. drank 750mL water without noticing it while stretching.

- stretch
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LBSS

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Re: a fast and explosive donkey!
« Reply #4928 on: July 16, 2019, 11:16:51 pm »
+3
last night

- progression run 1km @ 5:22,5:13,4:36,4:33,4:20,5:35 + a bit
did outside rather than treadmill. hot, humid, and hills = more challenging that way. total distance 6.05 km, total time 30:14.

- 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 #4929 on: July 17, 2019, 01:30:26 pm »
+4
- run 9.66 km in 52:53
first 4 km with gf. she did good today, each split under 6:00. picked up the pace a little after she stopped and then came home in <5:10 for the last 2 km, with a little kick over the last 100m or so.

- circuit x 3
-- push up x 10
-- pull up x 5
-- crunch x 25/leg lower x 10,10
-- SL bridge x 10
going through the motions a bit but better than nothing. i need to hold onto something for the leg lowers.

- 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 #4930 on: July 18, 2019, 11:22:51 am »
+3
- run 10.05 km in 52:52
5:15 pace is the quickest medium-length run in a while. humidity 74%. my poor yoga mat is getting soaked and re-soaked in sweat. also my gf dropped her kettlebell on it the other day and punched a little hole in. thing's going through a rough time.

- 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

LBSS

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Re: a fast and explosive donkey!
« Reply #4931 on: July 19, 2019, 07:43:38 am »
+1
man when was the last time any of y'all had an ear infection? i've got one right now and it SUCKS. right ear will feel fine for a few minutes and then BAM, wave of pain. hope it goes away on its own.
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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 #4932 on: July 19, 2019, 09:40:10 am »
0
Quote from: LBSS on July 19, 2019, 07:43:38 am
man when was the last time any of y'all had an ear infection? i've got one right now and it SUCKS. right ear will feel fine for a few minutes and then BAM, wave of pain. hope it goes away on its own.

damn that sucks. :< i remember them being very painful.

was just talking to my co-worker a few days ago about that. he gets migraines occasionally, and an ear infection is the only thing i can somehow relate to a migraine, used to get them a ton as a kid.

haven't had one since i was a kid 8|
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LBSS

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Re: a fast and explosive donkey!
« Reply #4933 on: July 20, 2019, 12:46:45 am »
+1
it's weird, i never got them as a kid. only started as an adult, not exactly sure how long ago. it really only just occurred to me that that's what's happening when my right ear hurts every 3-6 months. i should probably get it checked out tbh.

fwiw it's not even close to a migraine, at least the ones i get. migraines are crippling, i sometimes vomit from the pain and i can't function at all.
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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 #4934 on: July 21, 2019, 02:10:25 am »
0
Quote from: LBSS on July 20, 2019, 12:46:45 am
it's weird, i never got them as a kid. only started as an adult, not exactly sure how long ago. it really only just occurred to me that that's what's happening when my right ear hurts every 3-6 months. i should probably get it checked out tbh.

damn, weird.

i remember them being crazy painful.

Quote
fwiw it's not even close to a migraine, at least the ones i get. migraines are crippling, i sometimes vomit from the pain and i can't function at all.

my co-workers vision gets wrecked when he gets his migraines.

i can't recall ever having one, luckily. i got bad headaches at some point towards the tail end of when i was boxing.. just way too much sparring. freaked me out when i started getting them. probably did some damage. dumb.
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