Author Topic: Parcow and Moovement  (Read 2044 times)

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Joe

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Parcow and Moovement
« on: October 27, 2010, 09:53:54 am »
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<a href="http://www.youtube.com/watch?v=wSnc3neGaYI" target="_blank">http://www.youtube.com/watch?v=wSnc3neGaYI</a>
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: Parcow and Moovement
« Reply #1 on: October 27, 2010, 02:42:17 pm »
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Disappointing. They kept showing all those tourist landmarks and then didn't climb up any of them.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses