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Author Topic: a fast and explosive donkey!  (Read 2985656 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #6270 on: July 03, 2025, 07:44:24 am »
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yeah saw that on reddit recently.

- run 57:38, 10.11km
T+DI ~140 but a light breeze made things feel a bit cooler.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6271 on: July 04, 2025, 08:19:12 am »
+1
- run 1:02:46, 10.68 km w/ 4 x 100m strides
T+DI 135, incredible how much difference it makes for dew point to be below 60. HR right back down into the mid-120s. another notable thing is that i wasn't scuffing my heels at all, which is something i noticed myself doing a little bit during the hotter runs.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6272 on: July 06, 2025, 10:25:04 am »
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- run 1:59:06, 19.80 km
T+DI 150, kept it nice and easy, HR average 130. mostly in the shade but high humidity still plenty to deal with. felt pretty good. i drank less than last week, 1.1-1.2L total, but never felt thirsty and stopped to pee three times, which is a bit odd. drank mostly my electrolyte mix, barely touched the spare water bottle.

back up over 60 km and juuuust over six hours running for the week.
« Last Edit: July 06, 2025, 10:26:45 am by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6273 on: July 07, 2025, 06:54:48 pm »
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- strength
-- 2 x [forward/backward toe walk x 1min + forward/backward heel walk x 1min]
-- 2 x [SL standing clam x 12 + SL box squat x 8]
-- 2 x [slow deep BSS x 10 + hip thrust x 10]
-- sciatic nerve flossing 2 x 10
-- push up 2 x 15
-- hollow body hold 3 x 20s
right quad tighter than left, very noticeable on BSS. hurt anterior right knee a little, doing the ones with right foot back.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6274 on: July 08, 2025, 07:52:26 am »
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- run 1:32:28, 14.72km
ran with a guy who's fitter than me, training for never summer 60k in a few weeks. he knows the trails near us better than i do so i just followed him. told me he was shooting for 8 miles but we ended up doing 9, oops! T+DI 160 and 313m/1027' of elevation gain = slow pace and HR average 142. not too high, that's still zone 2 per coros. it was fun, i'll run with him again. will help me get to know the trails and break out of my grooved road loops.

never summer is a race i've had an eye on, it looks really beautiful. maybe next year. looking forward to hearing my buddy's report.
« Last Edit: July 08, 2025, 08:00:49 am by LBSS »
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LBSS

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Re: a fast and explosive donkey!
« Reply #6275 on: Today at 06:18:37 am »
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yesterday

- track intervals
-- warm up
-- 3 x [300,500,800] w/1 min walk after short reps, 2-3 min after the 800s
-- bonus 300
-- cool down
ran the 300s in 1:02, 1:01, 1:02, 0:58. 500s in 1:49, 1:46, 1:50. 800s in 3:06, 3:03, 2:57. T+DI 152.
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- Avishek
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