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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 24, 2020, 03:05:17 pm »
- run 16.07 km in 1:23:58
successfully slowed down, averaged 5:13 pace. splits mostly consistent through the middle, a little too quick up top and a little slower at the end. breath easy but legs were a little tired by the end of this.
- stretch
EDIT: just realized i ran 9.99 miles. lololol damn it.
successfully slowed down, averaged 5:13 pace. splits mostly consistent through the middle, a little too quick up top and a little slower at the end. breath easy but legs were a little tired by the end of this.
- stretch
EDIT: just realized i ran 9.99 miles. lololol damn it.
1279
Pics, Videos, & Links / Re: strong pair of hamstrings - Nordic curl x 10
« on: May 23, 2020, 02:06:14 pm »
the first clip in that video is really impressive, i don't know that i've ever seen such a strict rep before on poor man's GHR. his hips don't break at all.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 23, 2020, 01:59:29 pm »
- warm up x 1 km
- interval 400m in [88,90,88,88,87,85,90] w/200m jogging rest
super windy, enough to blow the upwind leg into the downwind leg while running across and to really feel the pressure running into it. still managed to get everything under 90 (numbers above are rounded). the 85 on the penultimate lap is a good sign, although it was mostly with or at least across the wind rather than into it.
- cool down x 1.39 km
- stretch
might lower the target pace the next time i do intervals, reduce the reps to six, then build back up to eight.
i leave for the states, for good, in just over two weeks. so on the other hand all the pacing is gonna have to be revised because of the heat and humidity. well, one thing at a time.
- interval 400m in [88,90,88,88,87,85,90] w/200m jogging rest
super windy, enough to blow the upwind leg into the downwind leg while running across and to really feel the pressure running into it. still managed to get everything under 90 (numbers above are rounded). the 85 on the penultimate lap is a good sign, although it was mostly with or at least across the wind rather than into it.
- cool down x 1.39 km
- stretch
might lower the target pace the next time i do intervals, reduce the reps to six, then build back up to eight.
i leave for the states, for good, in just over two weeks. so on the other hand all the pacing is gonna have to be revised because of the heat and humidity. well, one thing at a time.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 21, 2020, 12:22:35 pm »
true, it's so much to do with what you're adapted to.
- run 10.01 km in 49:14
4:55 average, not surprisingly a little slower with two days' accumulated fatigue. and it was still "hot" today.
- stretch
- run 10.01 km in 49:14
4:55 average, not surprisingly a little slower with two days' accumulated fatigue. and it was still "hot" today.
- stretch
1282
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 20, 2020, 02:10:27 pm »
- run 10.11 km in 48:27
today was the hottest of the year so far. 26 degrees during the run, which isn't all that hot, but after months of never being over 20 it sure felt that way. pace averaged 4:48, which is fine, but was all over the place.
- stretch
today was the hottest of the year so far. 26 degrees during the run, which isn't all that hot, but after months of never being over 20 it sure felt that way. pace averaged 4:48, which is fine, but was all over the place.
- stretch
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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 20, 2020, 03:13:01 am »
happy birthday!
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Pics, Videos, & Links / Re: strong pair of hamstrings - Nordic curl x 10
« on: May 20, 2020, 03:11:54 am »
fuck tyreek hill, woman-beating piece of shit.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 19, 2020, 12:05:36 pm »
- run 9.62 km in 46:47
very warm outside, not quite hot. went out a little too fast (4:45, 4:40) but the first 2 km are all downhill and with the wind. came in at about the same pace for the last 1.62 km, but had to work for it just a little. never let breath get harder than four steps in, four steps out.
- stretch
very warm outside, not quite hot. went out a little too fast (4:45, 4:40) but the first 2 km are all downhill and with the wind. came in at about the same pace for the last 1.62 km, but had to work for it just a little. never let breath get harder than four steps in, four steps out.
- stretch
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Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 17, 2020, 05:10:36 pm »
we do need the happycry emoji
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 17, 2020, 03:54:50 pm »
- run 15.03 km in 1:14:36
easy pace, checked in periodically to make sure i could do five steps per in and out breath. averaged 4:58. it was crowded as hell on the canal tow paths today.
- stretch
easy pace, checked in periodically to make sure i could do five steps per in and out breath. averaged 4:58. it was crowded as hell on the canal tow paths today.
- stretch
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 16, 2020, 01:16:39 pm »
- warm up x 2 km; tempo x 3 km [4:13, 4:10, 4:09]; cool down x 2.21 km
right at average pace target and negative splits. found a great route for tempo, doing laps around the olympic/west ham stadium.
- stretch
right at average pace target and negative splits. found a great route for tempo, doing laps around the olympic/west ham stadium.
- stretch
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 14, 2020, 03:28:15 pm »felt charley horse starting to develop in right calf almost immediately, paused to stretch and mobilize but it reappeared right away. bailed.
- walk x ~8 km
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Progress Journals & Experimental Routines / Re: New year new me
« on: May 14, 2020, 08:31:16 am »
word, glad to hear you're doing well. +1 on the dramatic life changes, although in my case it wasn't me doing the deciding...
also the armstrong program looks interesting. i lost steam with 20 push up/100 pull up challenge, need to get back on that horse. might be worth trying something different.
also the armstrong program looks interesting. i lost steam with 20 push up/100 pull up challenge, need to get back on that horse. might be worth trying something different.