Author Topic: tinariwen - matadjem yinmixan  (Read 1382 times)

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tinariwen - matadjem yinmixan
« on: June 26, 2011, 12:56:16 am »
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Oh fuck yes. This song has been giving me shivers for going on five years now.

<a href="http://www.youtube.com/watch?v=IxJP0dYwRJg" target="_blank">http://www.youtube.com/watch?v=IxJP0dYwRJg</a>
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