571
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2023, 06:45:27 pm »
- run 1:41:45, 16.11 km
nice and easy
nice and easy
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
572
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 15, 2023, 09:19:51 am »
yesterday
- tempo
-- warm up
-- 10 min @ HM pace x 2, 4 mins jogging rest [2.31 km, 2.30 km]
-- cool down
this workout calls for three repeats but it's the first higher intensity anything i've done in more than two months so i dialed it back. pace worked out to ~4:19 average or ~1:31 HM time. felt okay, no lactic acid buildup. makes sub-1:10 seem like a reasonable target for a 10 miler in april, although i'm going to be on the road a lot over the next couple months.
- tempo
-- warm up
-- 10 min @ HM pace x 2, 4 mins jogging rest [2.31 km, 2.30 km]
-- cool down
this workout calls for three repeats but it's the first higher intensity anything i've done in more than two months so i dialed it back. pace worked out to ~4:19 average or ~1:31 HM time. felt okay, no lactic acid buildup. makes sub-1:10 seem like a reasonable target for a 10 miler in april, although i'm going to be on the road a lot over the next couple months.
573
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 11, 2023, 05:12:45 pm »
- run 1:01:39, 9.66 km
chilly and a little windy. wife was not feeling well so a bit slower than usual.
chilly and a little windy. wife was not feeling well so a bit slower than usual.
574
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 09, 2023, 05:53:52 pm »
- run 1:29:18, 14.36 km
perfect running weather, overcast and mid-50s. stopped about an hour in to pee and have a cereal bar.
perfect running weather, overcast and mid-50s. stopped about an hour in to pee and have a cereal bar.
575
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 08, 2023, 03:40:28 pm »
- run 30:43, 4.85 km
super beautiful day
super beautiful day
576
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 06, 2023, 05:10:06 pm »
- run 46:35, 7.20 km
577
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 04, 2023, 06:50:39 pm »
- run 35:45, 6.82 km
threw in a few short strides at the end.
threw in a few short strides at the end.
578
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 04, 2023, 01:57:55 pm »
saturday
- run 29:13, 4.67 km
yesterday
- run 1:00:21, 11.21 km
that's more like it. first 2 km with wife and then the rest around 5:15.
- run 29:13, 4.67 km
yesterday
- run 1:00:21, 11.21 km
that's more like it. first 2 km with wife and then the rest around 5:15.
579
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 01, 2023, 10:06:47 pm »
last night
- run 33:38, 6.57 km
- run 33:38, 6.57 km
580
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 27, 2023, 06:45:11 pm »
- run 38:06, 7.54 km
wife is in brazil, so pace averaged 5:03. if watch HR is accurate today, that's probably a little too quick. overall average HR was 146 but i spent most of the run hovering over 150. but it was cold (39/4 degrees) so i wanted to get it over with, lol.
wife is in brazil, so pace averaged 5:03. if watch HR is accurate today, that's probably a little too quick. overall average HR was 146 but i spent most of the run hovering over 150. but it was cold (39/4 degrees) so i wanted to get it over with, lol.
581
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 25, 2023, 08:59:25 am »
thanks!
wednesday
- run 32:02, 5.01 km
thursday
- run 5k, not sure of time
yesterday
- run 43:43, 7.01 km
wednesday
- run 32:02, 5.01 km
thursday
- run 5k, not sure of time
yesterday
- run 43:43, 7.01 km
582
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 19, 2023, 03:23:43 pm »
- run 1:00:53, 9.70 km
glorious afternoon
glorious afternoon
583
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 16, 2023, 04:37:16 pm »
thanks vag!
tuesday
- run 27:40, 5.30 km
felt a little run-down after the wedding, thought i was feeling better by tuesday afternoon but clearly still not great. ended up cutting this short.
today
- run 53:22, 8.08 km
very slow but wife is getting stronger, so that's good!
tuesday
- run 27:40, 5.30 km
felt a little run-down after the wedding, thought i was feeling better by tuesday afternoon but clearly still not great. ended up cutting this short.
today
- run 53:22, 8.08 km
very slow but wife is getting stronger, so that's good!
584
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 12, 2023, 06:17:43 pm »
- run 50:56, 8.18 km
nice and easy, wife (!) over 3 miles for the first time since she got sick.
nice and easy, wife (!) over 3 miles for the first time since she got sick.
585
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 11, 2023, 09:48:51 am »
last night
- got married
- got married