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Author Topic: a fast and explosive donkey!  (Read 9685231 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #6435 on: February 04, 2026, 07:31:07 am »
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- treadmill run x one hour @ 7.1-7.2 mph
had to go later than i wanted to because of work, and then had to wait 20 mins to get on, so this was 2-3 miles shy of target distance for yesterday. not the end of the world, but damn i can't wait for the melting to pick up.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6436 on: February 04, 2026, 09:04:01 pm »
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- treadmill intervals
-- warm up x 4 mins
-- 4 x [4 mins @ 9.1mph, 2 min jog, 4 mins @ 9.4mph, 4 min jog]
RPE 7.5, good stuff
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LBSS

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Re: a fast and explosive donkey!
« Reply #6437 on: February 05, 2026, 06:55:52 pm »
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- treadmill x 1:15 @ 7-7.2mph
nice and easy.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6438 on: February 07, 2026, 08:53:56 am »
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- treadmill intervals
-- warm up x 10 mins
-- 6 x [5:15 @ 8.7 mph, 1:45 @ 8.0 mph]
-- cool down x 8 mins
RPE 7.5-8, starting to be challenging on the final rep. HR rose gradually into the low 160s.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6439 on: February 07, 2026, 01:06:50 pm »
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- treadmill run x 38 mins

- squat 225 x 5,5

- calf raise 225 x 6,6

- gettin' old strength circuit
only once through, except two sets of L-sits

- treadmill run x 38 mins

it is COLD out today. windchill -3 F/-16 C at the moment
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LBSS

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Re: a fast and explosive donkey!
« Reply #6440 on: Today at 04:27:51 pm »
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- run 2:24:38, 25.39 km
a little sore from the squats but not bad. ran with a buddy who was not as up for 16 miles as he thought, he just hit a wall with 4-5 miles to go. pace fell off quite a bit as a result. first run outside since the storm two weeks ago.

95 km/just under 8 hours for the week is good. plan calls for a down week this coming week, but i don't really feel like i need it. on the other hand, coming out of that will be the three peak weeks in terms of mileage, so maybe best just to stick to the plan and see where it takes me. maybe i'll do a race on saturday if i'm feeling good.
« Last Edit: Today at 04:35:06 pm by LBSS »
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