Author Topic: a fast and explosive donkey!  (Read 1081863 times)

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adarqui

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Re: a fast and explosive donkey!
« Reply #4620 on: July 18, 2018, 10:49:29 am »
0
- run 7.10 km in 39:49

- stretch

first 4 km with gf, it's hard to speed up much once i get into a groove at a particular pace.

it definitely is. it's nice to practice it though on occasion. just *slowly* start building the pace, get the idea of a progression into your head, then it's easier. I did a session the other day where the goal was to progression the last mile, after ~1.5+ hours of steady/slow pace, but I had alot of time to think about increasing pace on that last mile, just helps alot when you think about "progression run" cue, i've found.

pc!

that's a good idea. something to work on. i shared the "summer of malmo" in the runners to learn from thread, which also refers something along those lines.

ETA: suddenly i've got the itch to run. first time i've felt that in a while. good sign.

nice!!! :wowthatwasnutswtf: :ibrunning:

LBSS

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Re: a fast and explosive donkey!
« Reply #4621 on: July 18, 2018, 11:35:42 pm »
+3
last night

- run 7.54 km in 39:33
little mini-progression for the last 0.3 km from ~5:15 to ~4:50.

- stretch

left heel bugging a little during the day and again this morning but didn't feel it during the run.
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 #4622 on: July 20, 2018, 10:41:38 am »
+2
- run 5.73 km in 30:15

- stretch

eh. at least i ran 5/7 days this week and accumulated 35+ km and 03:13 total time. it's a start, or something.
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 #4623 on: July 21, 2018, 12:56:08 pm »
0
sick, lame.
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 #4624 on: July 22, 2018, 10:57:36 am »
+2
- run 10.5 km in 1:00:00

- stretch

- BSS x 10/leg

- SLRDL x 10/leg

straight tropical today, humidity >80%. first 2.5 km with gf and then she bailed to do yoga in the a/c, lol.

ETA: bit o' bw strength stuff, forgot i'd done it.
« Last Edit: July 22, 2018, 11:16:35 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #4625 on: July 23, 2018, 01:21:57 am »
+2
it's only 27/80 degrees, but humidity is 89%. during the run yesterday the air was so wet you could see the moisture. i wrote humidity >80% because i didn't check until later in the evening but i bet it was >90%. makes it harder to breathe and to regulate heat because sweat doesn't evaporate well.
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 #4626 on: July 23, 2018, 11:51:45 am »
+2
- run 6.8 km in 36:06

- stretch

splits started at 5:04 and got progressively slower. 5:18-5:22 is a good target pace in the heat/humidity.
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 #4627 on: July 24, 2018, 11:41:54 am »
+1
got home super late from work, starving. may run twice or extra long tomorrow because it's a holiday for the general election so i ain't gotta go to the office.
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 #4628 on: July 25, 2018, 11:53:38 am »
+2
- run 7.57 km in 41:08

- band dislocates and pull-aparts

- push up x 20+12+8

- KB row 18kg x 10+10/arm

- stretch

legs super dead to start out but got into it. lost a solid minute at one point waiting to cross the road. still so damn humid.
« Last Edit: July 25, 2018, 12:01:00 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #4629 on: July 27, 2018, 11:35:22 am »
+1
- run 8.10 km in 42:20

- BSS x 10

- SLRDL x 10/ea

- superset x 2
-- hollow body hold x 30s
-- hyper x 10,15

- stretch

felt good.
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 #4630 on: July 28, 2018, 11:00:22 am »
+2
- run 2 km; tempo 2 km [4:03,4:09]; run 4 km

- stretch

total distance 8.07 km, total time 40:38

first time doing anything faster than 5:00 since the races in may, i'm pretty sure. helps that it was sunny all day so things dried up a bit. didn't want to push too hard.
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 #4631 on: July 28, 2018, 03:50:00 pm »
+1
4:03 is not faster than 5:00 , its almost faster than 4:00. I know what you're saying, im just saying :D
8km including km tempos in 40 minutes is pretty badass!!!  :highfive:
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?

adarqui

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Re: a fast and explosive donkey!
« Reply #4632 on: July 28, 2018, 04:45:20 pm »
0
4:03 is not faster than 5:00 , its almost faster than 4:00. I know what you're saying, im just saying :D

haha. agreed. :goodjobbro: :almostascoolasnyancat: 8) :ninja:

Quote
8km including km tempos in 40 minutes is pretty badass!!!  :highfive:

LBSS

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Re: a fast and explosive donkey!
« Reply #4633 on: July 29, 2018, 01:16:53 pm »
+2
- run 11.05 km in 1:00:40

niiiice and easy, 5:29 average pace. felt good. getting occasional shooting pains in my calves and feet now, though, which is not great. did some SMR and stretching, hope it just goes away.
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 #4634 on: July 30, 2018, 05:52:57 am »
+3
a propos of what i just wrote in seifullaah's journal: i'm most likely moving to london next year. once there i will be joining an athletics club ASAP.
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