Author Topic: a fast and explosive donkey!  (Read 1093312 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5895 on: November 12, 2023, 06:17:43 pm »
+2
- run 50:56, 8.18 km
nice and easy, wife (!) over 3 miles for the first time since she got sick.
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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vag

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Re: a fast and explosive donkey!
« Reply #5896 on: November 13, 2023, 05:40:57 am »
+1
Congratulations!!!  :highfive: :almostascoolasnyancat:
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: a fast and explosive donkey!
« Reply #5897 on: November 16, 2023, 04:37:16 pm »
0
thanks vag!

tuesday

- run 27:40, 5.30 km
felt a little run-down after the wedding, thought i was feeling better by tuesday afternoon but clearly still not great. ended up cutting this short.

today

- run 53:22, 8.08 km
very slow but wife is getting stronger, so that's good!
« Last Edit: November 16, 2023, 06:27:18 pm by LBSS »
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 #5898 on: November 19, 2023, 03:23:43 pm »
+1
- run 1:00:53, 9.70 km
glorious afternoon
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

seifullaah73

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Re: a fast and explosive donkey!
« Reply #5899 on: November 19, 2023, 04:02:16 pm »
+1
Congrats mate on being hitched!  :lololol:
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: a fast and explosive donkey!
« Reply #5900 on: November 25, 2023, 08:59:25 am »
+1
thanks!

wednesday

- run 32:02, 5.01 km

thursday

- run 5k, not sure of time

yesterday

- run 43:43, 7.01 km
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

Raptor

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Re: a fast and explosive donkey!
« Reply #5901 on: November 25, 2023, 02:21:25 pm »
+1
Congratulations 👏🎇🔥

LBSS

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Re: a fast and explosive donkey!
« Reply #5902 on: November 27, 2023, 06:45:11 pm »
0
- run 38:06, 7.54 km
wife is in brazil, so pace averaged 5:03. if watch HR is accurate today, that's probably a little too quick. overall average HR was 146 but i spent most of the run hovering over 150. but it was cold (39/4 degrees) so i wanted to get it over with, lol.
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 #5903 on: December 01, 2023, 10:06:47 pm »
0
last night

- run 33:38, 6.57 km
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 #5904 on: December 04, 2023, 01:57:55 pm »
+1
saturday

- run 29:13, 4.67 km

yesterday

- run 1:00:21, 11.21 km
that's more like it. first 2 km with wife and then the rest around 5:15.
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 #5905 on: December 04, 2023, 06:50:39 pm »
0
- run 35:45, 6.82 km
threw in a few short strides at the end.
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 #5906 on: December 06, 2023, 05:10:06 pm »
0
- run 46:35, 7.20 km
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 #5907 on: December 08, 2023, 03:40:28 pm »
0
- run 30:43, 4.85 km
super beautiful day
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 #5908 on: December 09, 2023, 05:53:52 pm »
+1
- run 1:29:18, 14.36 km
perfect running weather, overcast and mid-50s. stopped about an hour in to pee and have a cereal bar.
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 #5909 on: December 11, 2023, 05:12:45 pm »
+1
- run 1:01:39, 9.66 km
chilly and a little windy. wife was not feeling well so a bit slower than usual.
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