Author Topic: a fast and explosive donkey!  (Read 345395 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5160 on: April 04, 2020, 08:35:16 am »
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- run 7.04 km in 33:58
struggled. went out too fast, home stretch uphill and steady headwind. pace control will come back but it's still all over the place.

- stretch

- GMB neck/shoulder/wrist

- pull up x 5,4,3,4,5

push ups were a day ahead of pull ups so i skipped them.

- scales x 6/leg forward and back
hamstrings sore
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LBSS

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Re: a fast and explosive donkey!
« Reply #5161 on: Today at 03:16:06 pm »
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- run 8.25 km in 40:20
checked watch each km for pacing, did better, although still not great. ran km 5 in 5:05 and then overreacted, running km 6 in 4:4x. also ran km 8 in 4:4x but i'm not as mad about finishing a little quick. 4:53 average overall felt a little too quick today. soleuses oddly sore/tired.

- stretch

- GMB shoulder and wrist warm up

- push up x 14,16,12,12,23
took about 30s extra rest before the last set. right shoulder bugging a little, need to be careful.

- pull up x 4,4,3,4,6

from tomorrow gonna start scheduling more mini stretching/mobility sessions during the day. neck, torso, shoulders, hips.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km