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Author Topic: a fast and explosive donkey!  (Read 1092443 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5295 on: August 13, 2020, 05:51:58 pm »
+3
run schedule today. body is like, no don't do it. so i'll go tomorrow. next week is beach anyway so it doesn't matter if schedule gets a little messed up this week.

beach exercise will be tennis, maybe a little running but not going to hold myself to anything, and whatever my family feels like doing w/r/t strength stuff. and maybe kayaking.
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adarqui

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Re: a fast and explosive donkey!
« Reply #5296 on: August 13, 2020, 10:24:53 pm »
+1
Quote from: LBSS on August 13, 2020, 05:51:58 pm
run schedule today. body is like, no don't do it. so i'll go tomorrow. next week is beach anyway so it doesn't matter if schedule gets a little messed up this week.

beach exercise will be tennis, maybe a little running but not going to hold myself to anything, and whatever my family feels like doing w/r/t strength stuff. and maybe kayaking.

nice! kayaking sounds fun. i've never done it - only canoed.. plan on kayaking in the near future.
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LBSS

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Re: a fast and explosive donkey!
« Reply #5297 on: August 14, 2020, 12:56:20 pm »
+2
- run 11.02 km in 56:05
deceptively cool when i left the house, temp went up over the course of the run. T+DI 157, you could cut the air with a knife.

- stretch
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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5298 on: August 17, 2020, 04:43:05 pm »
+3
- kayaking x ~3.5 hours
so nice. the last 45 mins or so were against the tide and into the wind, pretty heavy going. beautiful day, didn't get sunburned. shoulders gonna be a touch sore tomorrow.
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- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5299 on: August 18, 2020, 08:39:12 pm »
+3
- beach volleyball x ~45 mins

- tennis x ~45 mins

absolutely flawless beach day. mid-80s, not too humid light breeze, sunny but with enough high clouds to keep it from beating down.

kayaking soreness not in shoulders but rather wrist extensors and hip flexors. also i cut my hand on the rigging at one point, kind of a gnarly looking scrape actually but it only bled a tiny bit. didn't affect me during tennis, thankfully.
« Last Edit: August 18, 2020, 08:40:44 pm by LBSS »
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adarqui

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Re: a fast and explosive donkey!
« Reply #5300 on: August 19, 2020, 07:23:22 pm »
+2
where do you kayak?

i plan to kayak here occasionally, looks amazing: Riverbend Park

https://www.youtube.com/watch?v=f4iLykBOEmY

can do an 8.5 mile route to the ocean as well.. looks so nice.

pc!
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LBSS

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Re: a fast and explosive donkey!
« Reply #5301 on: August 20, 2020, 12:22:18 pm »
+1
mostly in the sound between the coast and the barrier islands where we stay. i've done a little in maine as well but a long time ago. and we did a fair bit of whitewater canoeing when i was a kid. never done any open-ocean kayaking.

8.5 miles is a good amount, especially if you're fighting against the tide or current. we did probably 6-6.5 the other day and most people were wiped out by the end.
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LBSS

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Re: a fast and explosive donkey!
« Reply #5302 on: August 20, 2020, 05:06:55 pm »
+1
- beach volleyball x ~30 mins

- tennis x ~45 mins
hotter today. mostly canadian doubles with dad and bro, so not as much running around.
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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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adarqui

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Re: a fast and explosive donkey!
« Reply #5303 on: August 21, 2020, 01:38:36 am »
+2
Quote from: LBSS on August 20, 2020, 12:22:18 pm
mostly in the sound between the coast and the barrier islands where we stay. i've done a little in maine as well but a long time ago. and we did a fair bit of whitewater canoeing when i was a kid. never done any open-ocean kayaking.

nice!!

Quote
8.5 miles is a good amount, especially if you're fighting against the tide or current. we did probably 6-6.5 the other day and most people were wiped out by the end.

yea 8.5 mi one way i think.. might be alot. dno yet.

i plan to join this kayak forum club soon hopefully. looks very fun. :highfive:

:kayakemoji:
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LBSS

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Re: a fast and explosive donkey!
« Reply #5304 on: August 21, 2020, 12:00:10 pm »
+2
- bike ride x ~10 miles
rode down the oceanfront road with my mom. nice and easy, very pleasant.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5305 on: August 23, 2020, 07:42:56 pm »
+2
- run 18.01 in 1:38:04
T+DI 161. decided in the last 3-400m to try to finish just under 1:38, failed by three seconds. 5:27 average, brought down a little by the first and last km (5:06, 5:03). that's a wee bit too fast for a long run in such conditions but didn't feel bad. achilles a little stiff and weirdly may have gotten a little blister on my left heel.

- stretch

no run tomorrow and will take it a little easy tues-thurs because of not wanting to shoot mileage up too fast after the week off.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5306 on: August 25, 2020, 06:41:27 pm »
+2
rest today as well. did a bunch of stretching: legs, lats, wrists.

when i was in high school, you'd get marked more harshly the second time you made an error on a paper than the first time. and you'd get credit for not repeating an error. "hope to COPE, dope a ROPE" (correction of previous errors...repetition of previous errors). never forgot that little mnemonic. i have had too many goddamn re-entry overuse injuries. to get one now would be ROPE of the first order.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5307 on: August 26, 2020, 04:51:54 pm »
+1
- run 8.68 km in 42:25
T+DI 151 plus a decent breeze, so averaged a relaxed 4:53 despite the hilly course (alaska-16th). nice to have such a short run. feel great. can't wait for it to get cooler, i'm gonna be flying*.

- stretch

*stayhealthystayhealthystayhealthystayhealthystayhealthystayhealthystayhealthystayhealthy
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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #5308 on: August 27, 2020, 07:09:34 pm »
+1
- run 8.06 km in 40:00; walk x ~300m; run 1.87 km in 10:42
T+DI 158 per accuweather but that's bullshit, it's gnarly outside. went out way too fast, first 5 km in <24:00. slowed down a lot but still hit 8 km averaging <5:00. the course i planned out was too long anyway so i didn't mind walking for a little to recover because i was struggling and worried about overheating again.

- stretch

left IT band felt very tight to start, as it did for much of the run yesterday. loosened up quicker today. should do some SMR but it doesn't bother me in the slightest except when i start running so i forgot.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5309 on: August 29, 2020, 01:33:57 pm »
+1
- warm up x 2 km; extensive tempo x 3 km in [4:10, 4:04, 4:03]; cool down x 4.05 km
T+DI 152; not that hot but dew point as high as i've ever seen it. so humid. the tempo section was an out-and-back but mostly uphill since i turned around beyond the halfway point.

- stretch
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter
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