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Messages - LBSS

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1336
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 14, 2020, 12:56:20 pm »
- run 11.02 km in 56:05
deceptively cool when i left the house, temp went up over the course of the run. T+DI 157, you could cut the air with a knife.

- stretch

1337
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 13, 2020, 05:51:58 pm »
run schedule today. body is like, no don't do it. so i'll go tomorrow. next week is beach anyway so it doesn't matter if schedule gets a little messed up this week.

beach exercise will be tennis, maybe a little running but not going to hold myself to anything, and whatever my family feels like doing w/r/t strength stuff. and maybe kayaking.

1338
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 12, 2020, 05:41:39 pm »
- run 10.13 in 50:19
T+DI 168, but turns out clouds and a light breeze make a huge difference. 4:58 average pace, pretty even throughout, and had enough energy to run 4:51 for the last complete km and run the last couple hundred meters at race pace. good stuff

- stretch

1339
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: August 12, 2020, 03:18:48 pm »
i was getting trap headaches last year. went to ER at one point, doc prescribed one of these:



made a huge, immediate difference.

1340
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: runner's farms
« on: August 12, 2020, 07:45:26 am »
you gonna expand the crop operation at your new digs?

1341
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 11, 2020, 06:55:59 pm »
- run 10.58 km in 54:19
T+DI 165, just horrendously humid.

- stretch

1342
Progress Journals & Experimental Routines / Re: Party's Over!
« on: August 11, 2020, 02:13:11 pm »
semi-retiring from rugby because of recurrent injuries, taking up a possibly even more violent sport as a replacement...  :ninja:

1343
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 10, 2020, 08:41:53 pm »
Quote from: Joe on August 10, 2020, 04:32:50 pm
Quote from: adarqui on August 10, 2020, 08:35:38 am
offer accepted. nuts.

 :wowthatwasnutswtf:

woah, congrats dude!

+1!

place looks amazing.

1344
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 10, 2020, 02:54:36 pm »
yeah whenever in my mind i mock you (and other brits) for complaining about temperatures that wouldn't even register as hot in a DC summer, i remind myself that we have A/C and y'all don't.

i give it a few years before home A/C is widespread over there. it uses a shitload of electricity but when the alternative is for it to be 30 degrees inside...yeah. thanks climate change!

1345
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 09, 2020, 08:00:13 pm »
saturday

- warm up x 1 km; intervals 400m/100m jogging rest in [1:34, 1:40, 1:39, 1:39, 1:40, 1:37, 1:39, 1:41, 1:40, 1:30]; cool down x 1 km
intervals were at fast tempo pace (i.e. 90-95% of race pace), adjusted a bit for the T+DI. not too challenging. makes a big difference for it to be overcast and under 90/32 degrees, even when it's still so humid.

- stretch

sunday

- run 18.18 in 1:41:36
T+DI 158, so humid. good light long run, though, tired but not wiped at the end. feet soaked with sweat, was squelching a bit the last 4-5 km.

- stretch

mapmyrun weeks are monday-sunday; i ran 58.8 km in that span. near weekly PR territory, can never remember if i've ever actually hit 60 km in a week before.

1346
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 06, 2020, 05:07:46 pm »
- run 11.03 km in 54:55
noice. T+DI 156, snuck in under 5:00 pace with a little kick over the last 500m, accelerating to a peak of 3:41.

- stretch

1347
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 05, 2020, 05:52:52 pm »
- run 12.03 km in 1:00:29
T+DI 156, 5:02 pace without dying too much on the climbs in the final 2 km. very steady, good stuff.

- stretch

1348
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 04, 2020, 12:52:10 pm »
yeah and the weather guy was saying on the news last night that because the water up the coast is so much warmer than historically, they're not losing as much power as they go. bad news.

1349
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 04, 2020, 09:08:41 am »
tropical storm isaias is in town, no running today.

not sure why i skipped sunday :-/

UPDATE: rain cleared up around 11 AM so i threw my shoes on and took off before the rain comes back this afternoon.

- run 10.58 km in 51:38
T+DI 141, still extremely humid but temp down 20 degrees F after the heavy rain. consequently, my first sub-50 min 10k since...june? felt so amazing, i actually started laughing to myself at one point. 4:53 average pace and came home under 5:00 so it was pretty well balanced as well.

- stretch

1350
Strength, Power, Reactivity, & Speed Discussion / Re: Pre Testing Warm ups
« on: August 03, 2020, 03:33:35 pm »
no difference.

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