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Messages - LBSS

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1381
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 09, 2020, 10:35:20 pm »
two things to note: close grip chin ups bother my right bicep a little, as they have for many years. i figure there's something screwy in my shoulder. also, i'm starting to get a little soreness on the inside of my left elbow. fairly sure it's pull up related, as well. neither that bothersome but i just need to be conscious of them and prob to work on shoulder and elbow mobility before i do the workouts. annoying because i've been loving how efficient they are, but better that than get hurt and have to stop altogether.

1382
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 09, 2020, 02:55:40 pm »
yeah i'm getting absolutely whipped during this heat wave we're going through. makes me look forward to the fall, when hopefully it'll all pay off and i'll run <19.

1383
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 09, 2020, 10:28:37 am »
morning

- push ups x 29,32,30
there's something with hand placement, too, that i haven't quite figured out yet.

afternoon

- run 11.03 km in 56:14
T+DI index 160+. was right at 5:00 pace until i cratered in the penultimate km. these runs should feel pretty easy, so i was happy to let the pace fall off and just focus on not walking. so uphill, so sunny, so hot, so humid.

- stretch

- SMR hamstrings, calves, back

- pull up 10 x 4; x2

1384
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 08, 2020, 10:50:17 am »
morning

- push ups x 28,30,28

afternoon

- run 10.71 km in 54:10
T+DI index=162. average pace 5:04, which is within the 6-8% expected decrement. very positive split though, which isn't as good. legs a bit tired at the outset, took a km or so to loosen up all the way.

- stretch

later afternoon

- pull up x 4,4,4; close grip chin up x 4,4,4; wide grip pull up x 4,4,4
a little more challenging today.

1385
Reading, Books, & Sheeit / Re: Book Journal
« on: July 07, 2020, 12:51:14 pm »
if you liked those econ books, you might like doughnut economics, by kate raworth.

king leopold's ghost has been on the list for ages, how was it?

1386
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 07, 2020, 12:49:17 pm »
yeah i hear that re: 1:30.

morning

- push ups x 29,27,27

afternoon

- pull up x 1,2,3,4,5,6,5,3
woof, struggled

1387
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 06, 2020, 01:15:04 pm »
- run 18.01 km in 1:40:00
distance PR. gonna start using temp+dew point index to reference pace. today was 81+74=155 when i set out and 89+75=164 when i got back. at that index i ought to be 6-8% slower than my long-run pace in london's lovely conditions, which was about 5:08, so...nailed it at 5:33 average, although that does include a little pick-up in the final km (4:40).

- stretch

dehydrated.

edit: one hour after workout, body very tired.

1388
800m+ Running and/or Conditioning / Re: running and heat/humidity
« on: July 06, 2020, 10:38:08 am »
another useful link: dew point/temp performance adjustment calculator. http://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html

1389
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 06, 2020, 10:34:56 am »
yeah and it ended up not storming last night, pissed that i didn't go. you're prob right that it's smarter not to make it up. what i think i'll do instead is long run today, skip tomorrow, then back on schedule from wednesday. the long runs are important, i think i get more out of them than the 10-11k's. this way i'll still get that in but not sacrifice a recovery day.

speaking of which, it's time to lengthen those as well. sub-50 minutes just doesn't seem like enough stimulus anymore, especially if i'm able to maintain that in the heat and humidity. will shift to 11k minimum from this week.

something else i've been musing on: i'd like to find a training partner. in normal times i'd be thinking about joining a club (as i would have done this spring in london). maybe still worth doing that just to get plugged into a little network here.

1390
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 05, 2020, 07:06:01 pm »
it was good, i'm glad i went. shut down a couple of intersections along the way, rallied outside the police precinct and chanted at the cops. it was pretty well organized: lots of water and snacks, medics on hand walking around with sunscreen and hand sanitizer, bikers riding ahead to block traffic, no question about who was leading (except for the chanting/singing, which got a little discombobulated). the leaders all looked like kids to me (early 20s at oldest), which is cool.

left the run too late today. conditions were brutal in the afternoon: 97/36 air temp and 75/24 dew point, so i decided to wait until after painting. then that took longer than i expected, and now there's a thunderstorm coming that i'd rather not get caught out in. might could violate my normal principle of not making up missed workouts and just do the long run tomorrow. it's not gonna kill me.

1391
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 04, 2020, 12:30:55 pm »
interesting. i'm sure motivation is part of it.

- warm up x 1 km; tempo x 2 km [3:53, 4:14]; cool down x .94 km
downhill-uphill out and back for the tempo. way too fast on the downhill bit, meant to dial it back because dew point is 72/22 here today. uphill bit was even a little faster than i meant to go, was shooting for ~4:20. i guess that means i'm fitter than i think? or just bad at speed regulation. idk. at any rate kept it short because of the heat.

- stretch

so, so very humid. cooling off and gonna grab lunch now and then head down to a protest march. bringing lots of water.

1392
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 03, 2020, 12:20:00 pm »
brutal.

1393
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 03, 2020, 11:59:40 am »
morning

- push up x 36,28,26
whoa, no idea where that jump came from

afternoon

- pull up x 10,6,5,4,4

1394
Pics, Videos, & Links / Re: Christopher Spell breaks official World Record box jump
« on: July 02, 2020, 06:20:27 pm »
he carries 40 of those pounds in his pecs  :P

1395
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 02, 2020, 04:33:11 pm »
i'm not on strava, figured i didn't need ANOTHER social media platform to sink time into. i use mapmyrun because the social aspect is so shitty that i don't use it for that, it's just a nicer platform than garmin's to keep track of stuff.

morning

- push up x 29,26,25

afternoon

- pull up 20 x 3
surprised to make it back to 20 sets but it wasn't even particularly hard. 60 total reps is by far the most i've done in one workout. on to 4 reps next week.

- run 10.64 km in 54:15
hot. dew point 67/19.5 but air temp 90/32. and i did a downhill-uphill route. tried to pace myself on the way out so i'd could be steady on the way back but failed. kept it to four-in-four out, though, except during the last big climb, which is good. overall average pace 5:06.

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