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Author Topic: a fast and explosive donkey!  (Read 18990772 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #6645 on: September 24, 2026, 06:49:37 pm »
0
- run 56:00, 10.41 km
legs felt great. not sure why watch has suddenly started docking me 20-30m on this loop.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6646 on: September 25, 2026, 08:29:28 am »
+1
signed up for the one city marathon in newport news, va on march 7. https://www.onecitymarathon.com/marathon

gonna keep doing SubT with the children's national 5k next month (my first big 5k, i think there's 1000+ people running it) and another 5k and a half in november as check-in races. then switch to davis for marathon build. lfg.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6647 on: September 25, 2026, 12:27:39 pm »
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- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:07-4:13 (last rep 4:19 but it was entirely uphill)
-- cool down
HR numbers suspect because monitor wouldn't connect to watch for some reason. felt pretty good, though. ran the opposite direction from usual on the interval loop, which meant the long uphill portion was steeper.
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Joe

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Re: a fast and explosive donkey!
« Reply #6648 on: September 25, 2026, 04:46:27 pm »
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Quote from: LBSS on September 25, 2026, 08:29:28 am
signed up for the one city marathon in newport news, va on march 7. https://www.onecitymarathon.com/marathon

gonna keep doing SubT with the children's national 5k next month (my first big 5k, i think there's 1000+ people running it) and another 5k and a half in november as check-in races. then switch to davis for marathon build. lfg.

hype!
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LBSS

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Re: a fast and explosive donkey!
« Reply #6649 on: September 28, 2026, 08:24:10 am »
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yeah, i'm excited to have something to work towards again! and of course i immediately got a two-day migraine, starting on friday evening. no training over the weekend. it's gone now (monday morning) but jfc what a waste of a weekend.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6650 on: September 28, 2026, 07:15:40 pm »
+1
- warm up

- RDL 85 x 10,10

- 15-degree calf raise 85 x 10,10

- superset x 2
-- BSS bw x 10/leg
-- suitcase carry 20kg x 20s/side (first set pinching a bumper plate, second set holding the barbell)
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LBSS

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Re: a fast and explosive donkey!
« Reply #6651 on: September 29, 2026, 07:24:27 pm »
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- run 56:40, 10.45 km w/ 4 x 15s strides
watch gave me the distance back.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6652 on: September 30, 2026, 06:13:12 pm »
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- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:16-19 w/ 60-90s rest
-- cool down
hot again, damn it. next few days. legs pretty dead, i slept badly last night.
« Last Edit: September 30, 2026, 07:01:45 pm by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6653 on: October 01, 2026, 02:46:26 pm »
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- run 57:47, 10.45 km
hot in the sun, but at least i got out in the morning before the temp really rose.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6654 on: October 02, 2026, 01:19:28 pm »
+1
- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:12-4:21 w/60-90s rest
-- cool down
T+DI 147, may this be the last such day. wide spread of interval times mainly due to uphill/downhill split but i also got slower on the later reps. HR never averaged over 159 but it peaked at 170 on one rep and in the upper 160s on 3-4. if i'm honest, a lot of these late-summer workouts have been at least partly T rather than SubT.

right medial hamstring tendon bugging a little here and there and right calf has felt a little tight the last couple days. nothing serious, i don't think.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6655 on: October 03, 2026, 03:03:38 pm »
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- run 56:11, 10.45 km
17 degrees and overcast, apparently that's worth 8-9s/km at easy pace versus hot weather. HR averaged a little lower than recent easy runs, as well, despite the slightly quicker pace. it's not even really that cool, but boy it's cool enough.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6656 on: October 04, 2026, 01:00:42 pm »
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- long run 1:38:03 w/SubT 3 x 2.5 km
-- intervals @ 4:21, 4:18, 4:18
around 17 degrees and cloudy. drizzling when i left the house but it tapered off, so it was a little humid, but still felt amazing. shifting to distance-based intervals just to change it up a little and add just a bit of quality time.

ETA: also, this was truly SubT. HR topped out at 161.
« Last Edit: October 04, 2026, 05:45:15 pm by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6657 on: October 05, 2026, 07:26:02 pm »
+1
- RDL 90 x 8, 6, 4
grip started to go on the second rep because my wedding ring digs into my finger. need to swap it out for the silicone one next time. did a third set with normal (rather than hook) grip to get the reps in.

- flat calf raise 90 x 10,10

- alfredson calf raises +15 lbs x 5,5/leg

- circuit x 2
-- BSS + 30 lbs x 10/leg
-- spiderman push up x 10
-- sandbag row 50 lbs x 20
need to do the rows with something heavier but otherwise i like this circuit.

- assisted dead hang x 30s
bar is too low to do an actual dead hang so heels resting on the ground straight out in front.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6658 on: Today at 03:07:57 pm »
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- run 56:52, 10.46 km
sunny but still mild, 17ish degrees. legs a little heavy but not bad.
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Muscles are nonsensical they have nothing to do with this bullshit.

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