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Author Topic: a fast and explosive donkey!  (Read 3508369 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #6330 on: September 13, 2025, 12:23:19 pm »
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- run 1:16:59, 13.74 km
still a bit congested but not too bad. warmer than it's been but not humid. calves felt weirdly tired for the first couple km.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6331 on: September 14, 2025, 05:17:17 pm »
+1
felt like crap today, still congested and had a headache that's finally dissipating now in the early evening. meant this to be a deload week and my body sure made sure that i did, lol. but very positive that deload = 50 km.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6332 on: September 15, 2025, 09:13:54 pm »
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- climb x 30-40 mins
felt much better than the other day. still am not really in the puzzle-solving practice but physically this was okay.

- squat 225 x 5
again, felt pretty good.

- various supersets of hip activation, paused calf raises, and SL pogos

- pull ups x 8+3+3+2, rest x 2 mins, x 4

- dips +20 x 8+3+3+2

- some TTB and shrimp squats

ok, ok.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6333 on: September 16, 2025, 07:44:20 am »
+1
- threshold tempo run
-- warm up
-- 4 miles, stepping pace down each mile from ~4:40 to ~4:10. slowed down a little in the final half mile because we ended heading up the same hill as the workout from last week. HR got up to 172 for the last two miles.
-- cool down
ran with my friend who's shooting for sub-3 hour marathon in november. hung with him fine until the final hill, on which i could not have kept up without going all-out and that was not the point of today's workout. almost all of the tempo portion was uphill.

ETA: wasn't sore when i woke up but have been a little since post-run.
« Last Edit: September 16, 2025, 01:37:52 pm by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6334 on: Today at 07:36:05 am »
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- track workout
-- warm up
-- 6 x [1000m @ HM pace, 2 min jogging rest]
-- cool down
nice. the Rx was for 10k pace but i decided not to go quite that hard. ended up splitting under my target HM pace for each rep (oops), all in the 4:10-4:13 range. i felt looser at the end than the beginning and that's good. a bit sore all over, especially pecs.
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Muscles are nonsensical they have nothing to do with this bullshit.

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