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Author Topic: a fast and explosive donkey!  (Read 1104386 times)

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Raptor

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Re: a fast and explosive donkey!
« Reply #2640 on: August 14, 2014, 01:24:34 am »
0
Deload
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LBSS

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Re: a fast and explosive donkey!
« Reply #2641 on: August 15, 2014, 07:22:37 pm »
0
^^^yep, it's happening this week. beach. will be pretty active -- swimming, tennis, biking around -- but nothing high-intensity. i might do a fartlek or two just for some real fitness work but not gonna hold myself to it. just if i'm feeling spry.

the deload started tonight because my body is weak:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: low back, left shoulder, right knee
MENTAL STATE: very low motivation, had to force myself out the door

- warm up

- sprint 30m x 5
on the last sprint, right knee was like, oh, hey, i'm here, feeling okay but, like, don't push it bro.

- sprint x longer distances

- core circuit
lower back was like, oh, hey, no.

- stretch

bringing all my SMR and stretching toys to the beach, gonna at least work on some soft tissue stuff while i'm there. see y'all in a week and change.
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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 #2642 on: August 25, 2014, 09:57:16 am »
+1
i'm back. vacation was awesome, although i topped it off with a migraine headache yesterday afternoon. almost a year (51 weeks) after my last migraine.

more later.
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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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vag

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Re: a fast and explosive donkey!
« Reply #2643 on: August 25, 2014, 02:52:52 pm »
0
^Up-voted this, not for the migraine of course, for having an awesome time and for  :welcome: back! :D
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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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Raptor

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Re: a fast and explosive donkey!
« Reply #2644 on: August 25, 2014, 05:51:45 pm »
0
I haven't been in a vacation in the last 5 years or so.

Went to the sea only one time when I was 5, and the sea is only 200 km away.

No money to waste on that.
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LBSS

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Re: a fast and explosive donkey!
« Reply #2645 on: August 25, 2014, 10:08:09 pm »
0
vacation ain't a waste, cuz. vacation is essential. you don't have to go to the beach, but it's important to take time off. even subsistence farmers take time off.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder a tiny bit, right hamstring alerting me but not worrisome
MENTAL STATE: good

- warm up
easy 12.5 yards on the first RL bound x 5. easy 12y on the first LL bound x 5. nice.

- sprint 30m x 5
alternating forward foot on start

- accel 30m + sprint 30m x 3
started on the curve, focusing on stepping over, then carrying that into an all-out second 30. right knee bothersome on the first and second sets but not the third.

- superset x 3
-- hand-to-elbow walk x 10
-- glute kickback x 10

- stretch

first day back, kept it pretty light. felt good.
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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

Raptor

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Re: a fast and explosive donkey!
« Reply #2646 on: August 26, 2014, 05:07:00 am »
0
I was wondering what your weight was, but it's "???" hehe
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LBSS

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Re: a fast and explosive donkey!
« Reply #2647 on: August 26, 2014, 09:44:43 am »
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Quote from: Raptor on August 26, 2014, 05:07:00 am
I was wondering what your weight was, but it's "???" hehe

between 173 and 176. i don't fluctuate much outside of that.
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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 #2648 on: August 26, 2014, 10:14:32 pm »
0
WEIGHT: 172.5
SORENESS: quads a little, hamstrings a little
ACHES/INJURIES: left shoulder, toes
MENTAL STATE: okay, a little stressed

- warm up

- jumps x 45-50 minutes
only okay but best in a while. rattled the mini ball in once and dunked the small dodgeball, but mostly rimmed out. 34" range.

- stretch

got to the gym late because of work. bball court unexpectedly open, so i just jumped.
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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 #2649 on: August 28, 2014, 09:58:25 pm »
+3
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up
RL bound x 5 best set was 13y, which is a PR. LL bound x 5 best set was just over 12y, also a PR.

- sprint 60m x 4; 100m x 2
60s were all PR-level, ~8.0-8.1 (one at 7.97! which counts as 8.0 but seeing the seconds digit at 7 is good). 100s were...not so much, 13.2 and 13.4. wanted to do more but lightheaded and heavy legs after second 100 and 7 mins rest. lame. bagged it.

- stretch

the 60s may even have been a little long, like ~61. they felt fast, core locked in and stepping over rather than letting my legs kick out behind. the 100s were much looser and messier feeling, not to mention slower.
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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

Mikey

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Re: a fast and explosive donkey!
« Reply #2650 on: August 29, 2014, 02:49:01 am »
0
Nice work on getting into the 7s territory :highfive:
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"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

LBSS

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Re: a fast and explosive donkey!
« Reply #2651 on: August 31, 2014, 11:04:56 am »
0
yesterday:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, left toe
MENTAL STATE: good

- warm up

- jumps x 25-30 mins

- superset x 2
- bench 135 x (5 paused + 5 normal)
- cable row 100 x 10 paused top and bottom

- pull ups x some, didn't keep track just did a bunch of little sets. shoulder was okay, which is good.

- stretch

today:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left toe pretty bad
MENTAL STATE: okay

- warm up

- sprint 100m x 1
FAT, will post my time when the results are up. felt slow as fuck, worse than the other race. we'll see. but better than not doing it. this was the last opportunity to do a FAT 100m this year.

- 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

seifullaah73

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Re: a fast and explosive donkey!
« Reply #2652 on: August 31, 2014, 06:57:44 pm »
0
Here is a calculation challenge.

Lets say you run on an incline of 20 degrees at 100m 100% and get a time of 15.00s
also a few days prior you ran on a track straight no incline 100m and ran it in 13.35s and after one years training on the incline you get 13.20 seconds. How would you calculate the straight equivalent time (convert incline time to straight time)?

I have an idea, but would like to hear how you would do this.
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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 #2653 on: September 01, 2014, 12:22:47 am »
+2
Quote from: seifullaah73 on August 31, 2014, 06:57:44 pm
Here is a calculation challenge.

Lets say you run on an incline of 20 degrees at 100m 100% and get a time of 15.00s
also a few days prior you ran on a track straight no incline 100m and ran it in 13.35s and after one years training on the incline you get 13.20 seconds. How would you calculate the straight equivalent time (convert incline time to straight time)?

I have an idea, but would like to hear how you would do this.

i wouldn't. i'd go to a flat track and run 100m and actually find out.
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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

AGC

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Re: a fast and explosive donkey!
« Reply #2654 on: September 01, 2014, 02:24:26 am »
+1
Quote from: seifullaah73 on August 31, 2014, 06:57:44 pm
Here is a calculation challenge.

Lets say you run on an incline of 20 degrees at 100m 100% and get a time of 15.00s
also a few days prior you ran on a track straight no incline 100m and ran it in 13.35s and after one years training on the incline you get 13.20 seconds. How would you calculate the straight equivalent time (convert incline time to straight time)?

I have an idea, but would like to hear how you would do this.

Probably 11.75sec. But as LBSS said, absolutely no point in extrapolating times when it's so easy to just go and run a time.
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