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Messages - LBSS

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46
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 01, 2025, 09:38:46 am »
yesterday

- tempo run x 54:42, 11.13 km
-- warm up
-- 20 min @ HR 150-158 (avg pace 4:31)
-- cool down
got rained on during the warm up and cool down, middle part was dry. felt too easy, although HR was bumping up against the top of the target range. probably user error, i.e., me misunderstanding what my watch is telling me. need to switch the different range going forward.

47
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 30, 2025, 06:34:03 pm »
- run 49:38, 5.16 km
warm but not hot, pretty humid. did one of my most common loops but backwards and it felt strangely much easier than usual: like 20s/km faster than usual with HR averaging 131. not sure why that would be, the overall elevation gain is obviously the same in both directions.

48
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 28, 2025, 07:35:19 am »
which running backpack did you get?

49
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 28, 2025, 07:33:48 am »
- track workout
-- warm up
-- 5 x [1 km @ 5k pace, 400m jogging rest]
-- cool down
pouring rain and cool: 61F/16C. i woke up before my alarm this morning, so absolutely no excuse not to drag ass out the door, lol. pretty happy with the workout, splits were 3:57, 3:52, 3:52, 3:52, 3:54. and recovery pace was all around 5:30-5:40, so genuinely "active."

50
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 27, 2025, 08:07:49 am »
- run 1:02:08, 11.20 km, strides 4 x 100 w/walking rest
right knee started bothering me just a little on the last stride rep.

51
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 26, 2025, 08:29:44 am »
signed up for a 5k on june 7, to gauge where i'm at before starting the 24-week buildup to the JFK.

52
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 25, 2025, 07:22:58 pm »
- run 1:33:18, 16.80 km
another beautiful day. legs felt a little tired for the last ~6 km, kind of weird. HR never went over 150, averaged 134, so it's not like i was pushing too hard or something.

53
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 24, 2025, 06:00:45 pm »
- tempo run x 1:01:37, 11.94 km
-- warm up
-- 20 min @ 150-158 HR (avg pace 4:29, i.e., ~marathon pace)
-- cool down
absolutely spectacular weather: 70 degrees, low humidity, light breeze, partly cloudy. a flawless spring day.

54
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 23, 2025, 07:44:09 am »
- run 54:10, 9.84 km, strides 4 x 100m w/ walking rest
lovely morning.

55
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 22, 2025, 09:45:10 am »
did the bounds feel kind of slow? it looks like you're spending a long time on the ground, and like your knees come quite far out over your toes before you take off again. not sure why that would be. maybe you're trying to keep them too horizontal?

i'm nobody's idea of a reactive jumper but for comparison, check out these bounds of mine from ten years ago: https://www.youtube.com/watch?v=z8jgmKVlLC8. (skip ahead to 0:20.) i'm quicker off the ground and also going much higher on each one. that was near my all-time peak jumping ability, i dunked like five months after this video.

56
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 21, 2025, 07:55:32 am »
forgot to log monday's workout

monday

- climb x ~30 mins

- giant set
-- chest-to-bar pull up x 5,5,4,5 (missed last rep on third set)
-- paused push up x 5,5,5,5
-- DB SLRDL 25 x 8,8/leg
-- standing SL clamshell x 10,10/leg
-- pallof press x 10/side
-- some other stuff that i can't remember

today

- track intervals
-- warm up
-- ladder X min @ ~5k pace w/ 1 min rest [1,2,3,4,5,4,3,2,1]
-- cool down
tough one, liked it. pace between 3:47-3:56, except on the second 3 min rep when i dipped just over 4:00. HR on the reps in the low 170s.

57
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 20, 2025, 07:47:53 am »
- run 1:01:27, 10.99km, strides 4 x 100m w/ walking rest
gorgeous morning, mid-50s and sunny. legs felt a little dead until the strides, which i did at the track before jogging the rest of the way home. sprinting gets the muscles firing right. nice.

58
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 18, 2025, 06:48:36 pm »
really nice weekend up visiting friends in philly. slept extremely well last night, almost nine hours. got back early afternoon, had a smoothie, and headed out.

- run 1:42:06, 17.32 km
great route, kind of improvised my way through a trail i'd never been on before and know DC well enough that despite not really knowing where i was, i ended up pretty much exactly where i'd intended. especially after spending the weekend in philly, i really appreciate how many real trails there are inside DC, within easy distance of my front door. legs felt a little tired from about km 11 onward, oddly. nice day, a little warm but breezy and not too humid.

59
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 16, 2025, 11:19:01 am »
how's the commute to the new job? that can be another big factor. i only have to be in twice a week but on those days i spend 1:10-1:30 in transit, and that's better than a lot of people. takes away from time to do anything else.

60
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 16, 2025, 11:15:15 am »
- run 41:07, 7.21 km
T+DI 151. not super hot but dew point way up there, it's really humid. let the heat training commence.

going out of town this weekend and rushing around trying to do a little work and run an errand before we go so cut this a bit short again.

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