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Author Topic: a fast and explosive donkey!  (Read 1863170 times)

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vag

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Re: a fast and explosive donkey!
« Reply #5610 on: January 04, 2022, 03:57:05 am »
0
Damn, i miss those skiing weeks soooo much!
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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 #5611 on: January 05, 2022, 12:03:02 pm »
0
i am now fantasizing about moving to like jasper or val thorens or some shit next winter. like, i know why i like being in DC -- community building, involvement in politics, have lots of friends here, etc. -- but man if i wasn't single...tempting. i have been thinking a lot again about my ex. i shut things down with her in the fall, after she made her pitch to get back together. but can't get her out of my head. and she's the kind of person who'd be down to go post up in a crappy one-bedroom apartment next to a mountain for like three months. then go somewhere else. seems like it'd be fun for a while.
« Last Edit: January 05, 2022, 12:05:46 pm by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #5612 on: January 05, 2022, 07:19:13 pm »
+2
it's slushy/icy outside after the snow we got the other day so i have not been running. perhaps i am simply a wimp.

- warm up run x 1 mile (dreadmill)

- GMB mobility

- SVJ +40 x 5

- superset x 2
-- DB OHP 20s x 5
-- neutral chin x 10,5 (lololol weeeeak)

- superset x 2
-- BSS +40 x 10
-- DB RDL 20s x 10

- low pulley row +18.1 x 10/side

- hollow body hold 30s x 2
second one quite hard

fml i am weak. well, got to start somewhere.

ETA: also, weighed myself today for the first time in many moons. 169, which is about 4 pounds more than the last time i did this. given how inconsistent i've been over the last few months, that is most likely all fat. i'm still quite lean (abs visible if blurry, as has been the case since i can remember), but it's notable. i don't think i've ever passively put on weight before, as an adult. welcome to the back half of your 30s, luke.
« Last Edit: January 05, 2022, 07:51:05 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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vag

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Re: a fast and explosive donkey!
« Reply #5613 on: January 07, 2022, 05:37:10 am »
0
Ah , Val Thorens, what a pick, that place is like no other. A lovely shithole full of pubs and alternative dudes, standing at 2300m, so always packed with snow, ski in ski out to the majestic 3-valee ski area. And whenever you feel the lifestyle overwhelms you you can ski yourself to a Michelin star restaurant in Courchevel.
Logged
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 #5614 on: January 10, 2022, 08:04:27 pm »
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haha thanks for the report!

- run 41:44, 8.01 km
the embassy row-cathedral hill route. pretty cold, windchill allegedly in the teens but i don't believe it. warmed up fine after about a km or two.
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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 #5615 on: January 11, 2022, 07:56:05 pm »
+1
decided to gym instead of run.

- run 1 mile (treadmill)

- GMB full body mobility

- ME SLVJ x 5,5/leg

- superset x 2
-- BSS +25s x 10
-- cable pull through +50 x 10

- superset x 2
-- neutral chin x 10,7
-- DB OHP 25s x 10

- hollow body hold x 30s,30s
little less horizontal than last time, made it less marginal. baby steps. i'm weak now.

- 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 #5616 on: January 24, 2022, 07:19:45 pm »
+1
- run 52:58, 10.13 km
felt fine if a little slow. post run feel fat and out of shape. HR clocked at 160 average, which is terrible for this pace. nothing to do but start climbing the mountain again, slowly and patiently.

- stretch

work has been very heavy the last two weeks, i've ramped up my mutual aid participation, i've been going on some dates...just haven't been prioritizing exercise. that's got to change at least a little, i've slid into inactivity and that sucks. wheel spinning is better than backsliding.

ETA: also, oh god, my knees are killing me like ten minutes after the run ended! this is a layoff thing, i think. i hope.
« Last Edit: January 24, 2022, 07:28:27 pm 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 #5617 on: January 26, 2022, 07:08:02 pm »
0
- run 31:07, 6.03 km
up and down. a little below freezing, felt great.
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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 #5618 on: January 30, 2022, 04:09:59 pm »
+1
- run 1:02:59, 11.61 km
intentionally slow, probably should run slower. it's okay. an hour of moving is good. pretty cold but no wind so felt nice.

- 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 #5619 on: February 01, 2022, 07:43:23 pm »
+1
- run 40:54, 8.05 km
nice, up a road i don't usually run on and the change of scenery was good. also a big out-and-back climb, elevation gain was 126 feet per mile which is more than even my usual hilly routes. good to know.
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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 #5620 on: February 05, 2022, 05:26:32 pm »
+2
- run 35:43, 7.00 km
just below freezing and brilliantly sunny. nice day. also walked about the same distance earlier in the day and am about to go on another 5+ km walk.
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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 #5621 on: February 08, 2022, 06:26:49 pm »
+1
- run 44:48, 8.94 km
flatter route with a lot more intersections. annoying.

- 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 #5622 on: February 11, 2022, 07:49:49 am »
+1
last night

- run 35:51, 7.01 km
in the 50s, felt like spring. ran in shorts for the first time this year.

going skiing this weekend, can't wait.
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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 #5623 on: February 14, 2022, 05:04:57 pm »
+1
skiing weekend was a big success. it was a little warm on saturday (35/2 degrees) but still fun and then it snowed all saturday night and sunday morning and the temp dropped to like 20/-7, which meant fresh powder. and it was super bowl sunday, so the mountain emptied out. we were able to just ski right back onto the main lift after each run.

and no soreness! i did lose a bunch of hair on the front of my shins, though, lol.
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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

vag

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Re: a fast and explosive donkey!
« Reply #5624 on: February 15, 2022, 09:14:57 am »
+2
Fresh snow + no queues = absolute bliss !
Logged
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?
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