Author Topic: a fast and explosive donkey!  (Read 1093309 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5925 on: February 16, 2024, 07:03:08 am »
+2
sick and then swamped with work the last couple days.

- treadmill tempo
-- warm up
-- 3 x (4 min @ 4:20, 1 min @ 6:00); replaced last cool down interval with a bit more than a minute at 3:55 just to get to 5 km
-- cool down

- pull ups x a few

4:20 is target 10-mile pace, ish. obviously these tempo workouts aren't really pushing it, but they're better than a half hour of steady-state.
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 #5926 on: February 19, 2024, 08:43:28 pm »
+1
was in siem reap from saturday-monday, working and maxing out the time i had for tourism. no running. also got the shits yesterday, after a week-plus in the country with no issues. go figure. got back last night and tried to run but felt bad so stopped after five minutes.

trips like this were more fun when i was in my 20s. it's cool to be out here, i'm learning a lot and that's great. but i'm tired and i miss my wife and i want to be able to train consistently for something for once in my life. last year was an anomaly with the lack of work travel. this year is looking more typical: strong likelihood that i'll have to come back out to cambodia in a couple of months. kyrgyzstan and bangladesh are possibilities for later in the year, maybe sri lanka, maybe vietnam. starting to think again what it'd look like to change careers.
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 #5927 on: February 20, 2024, 09:26:58 am »
+2
- treadmill whatever
-- warm up
-- run x 5 mins @ 4:00, 5 mins @ 3:52
-- cool down
work meant this had to be really short. better than nothing. guts still a little off but pretty much okay.
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 #5928 on: February 23, 2024, 07:19:38 pm »
+1
wednesday

- treadmill tempo
-- warm up
-- 5 x (2 mins @ 3:52, 1 min @ 6:00)
-- cool down

today

- run ~4.5 miles
got home yesterday afternoon after 28 hours in transit. woof. watch didn't charge overnight so it was dead, so just an estimate based on knowing the route. was probably a little more than 4.5.
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 #5929 on: February 25, 2024, 05:19:18 pm »
+2
- run 1:40:34, 16.02 km
with wife, nice and easy pace.
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 #5930 on: February 26, 2024, 04:48:53 pm »
+2
- run 39:42, 6.39 km
freaking beautiful outside today. weird for late february.
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 #5931 on: February 27, 2024, 07:17:40 pm »
+2
- 10k pace repeats
-- warm up
-- 5 x 1 km (4:11, 4:09, 4:11, 4:11, 4:06)
-- cool down
legs felt heavy.
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 #5932 on: February 29, 2024, 08:22:30 pm »
+2
- "easy" run 39:14, 7.67 km; km 3 and 5 @ ~10 mile pace (4:22, 4:21)
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 #5933 on: March 01, 2024, 10:36:41 am »
+1
signed up for a 5k race on 23 march and a 10k on 14 april. i think one of the problems with my training last summer was a lack of races to practice really pushing myself. the latter is two weeks out from the 10-miler that's my main target race at the moment, so i will not absolutely kill myself in it, but it'll be good to at least shoot for a pace that's under my target 10-mile pace.

the 5k will be a good gauge of how fit i actually am, as well. based on that, i'll see how realistic my imagined target time of <1:10 is for the 10-miler. we'll see if i'm still in sub-20:00 shape.
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 #5934 on: March 01, 2024, 07:14:06 pm »
0
- run 45:22, 7.32 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #5935 on: March 02, 2024, 07:20:54 pm »
+1
- hike/scramble x 4 hours, 14.8 km, ~710m/2300 feet of elevation gain over the first 5.5 km.
climbed old rag mountain for the first time since i was a teenager. there's some class 3 scrambling at the top, which was fun. we went with our packs and trekking poles as a kind of warm up climb for the mount washington attempt next weekend.
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 #5936 on: March 03, 2024, 01:38:25 pm »
+2
- long run 1:34:13, 17.00 km; 5 individual kms at 4:23, 4:16, 4:16, 4:28, 4:15
gonna start using the weekly long run to surge to race pace throughout. started out sore and legs were cooked by the fourth surge, as you can see from the time. rested a little longer before the last one and pushed a bit harder. also it was all downhill.
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 #5937 on: March 06, 2024, 04:27:24 pm »
0
monday

- run ~5.5 km
very easy pace

yesterday

- tempo
-- warm up
-- 5 x 800m @ 5k pace
-- cool down
did not have watch so used wife's, which doesn't have any workouts pre-loaded. so i was just guessing on pace and checking the watch as i went. eventually i'll get some lap estimates from her.

today

- run 34:15, 4.96 km
« Last Edit: March 06, 2024, 07:34:24 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 #5938 on: March 12, 2024, 08:10:13 am »
+3
saturday

- climb mt. washington, ~8.5 miles round-trip with 4000+ feet of gain. we got "good conditions," once we were above the treeline winds were 40-50 mph (65-80 kph) and gusting to 70 mph (112 kph), air temp in the low-to-mid 20s (~-4 c) and windchill low single digits fahrenheit (~-16 c). very fun, but sprained my toe on the upper part of the descent, when we were still in crampons. it didn't start hurting badly until the next morning but it's still bothering me a little now on tuesday morning. obviously haven't run since, hopefully will be back in shape to do so by tomorrow.
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 #5939 on: March 15, 2024, 07:11:39 pm »
0
yesterday

- run 41:47, 6.41 km
wife feeling sick, this was extra slow. toe felt normal.

today

- run 52:55, 8.46 km
wife still under the weather, ran the last km without her at more like my normal solo easy pace.
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