Author Topic: a fast and explosive donkey!  (Read 1081414 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #4650 on: August 12, 2018, 01:24:11 pm »
+2
went to karachi for the weekend, just for a mini getaway while gf is down there for work. she'd left her running shoes behind so i brought them down to her and we went to the hotel gym yesterday for a good sweat.

yesterday

- run 7.2 km in 40:00
nice and easy

- some random upper push/pull and BSS

- stretch

back too late tonight to run, there was a huge traffic jam on the highway getting home. back to normal 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #4651 on: August 13, 2018, 12:11:58 pm »
+2
- run 8.57 km in 46:08

- stretch

right knee and right toe bugging a bit. the knee started after the treadmill run on sunday. left hamstring also started feeling, not tight, just kind of present in a way, about 5 km in. might be time for new shoes. i've put about 1000 km on these.
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 #4652 on: August 14, 2018, 12:15:12 pm »
+1
- run 7.79 km in 40:34

- stretch

right knee still bugging a bit. did this all on the track and it's been raining a lot so ground pretty soft, very soft in places. still ~12s/km quicker than i've been running without additional effort because it's a bit cooler right now.
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 #4653 on: August 15, 2018, 01:26:18 pm »
+2
- frisbee x 1.5 hours

forgot watch but probably ran a little more than last time because no subs.
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 #4654 on: August 17, 2018, 01:25:34 am »
+1
last night

felt sick. dressed to run and made it out the door but ultimately decided i felt too shitty to force it.  >:(
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 #4655 on: August 17, 2018, 11:29:24 am »
+1
- run 7.63 km in 40:12

- stretch

quads a little sore/tired. left ham a little tight to start but loosened up fine after a couple kilometers.
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 #4656 on: August 18, 2018, 12:32:19 pm »
+2
- run 7.63 km in 38:32 (light strides x 200m at the beginning of km 4,5,6,7)

- stretch

the strides were submax, just threw them in to get something a little more high-intensity in. felt the right knee sprinting pull/tightness a little on the first rep and held back a bit after that.

heading to southeast asia tonight for a week on the beach!
« Last Edit: August 18, 2018, 12:35:18 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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adarqui

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Re: a fast and explosive donkey!
« Reply #4657 on: August 18, 2018, 11:09:24 pm »
0
- run 7.63 km in 38:32 (light strides x 200m at the beginning of km 4,5,6,7)

- stretch

the strides were submax, just threw them in to get something a little more high-intensity in. felt the right knee sprinting pull/tightness a little on the first rep and held back a bit after that.

Quote
heading to southeast asia tonight for a week on the beach!

ahhh nice!!

LBSS

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Re: a fast and explosive donkey!
« Reply #4658 on: August 20, 2018, 11:09:37 am »
+2
- run (treadmill) x 30 mins

- BSS, RDL, OHP, rows

- stretch
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 #4659 on: August 26, 2018, 03:26:30 am »
+1
did a 3-hour hike one day, very hilly, to a waterfall and back from the place we were staying. also snorkeled for around an hour total another day. otherwise, motherfuckin' chiiiiiilled out. my phone broke the first day so i don't have pics yet but i'll post a couple when i can. the place was beautiful.
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 #4660 on: August 26, 2018, 11:00:44 am »
+2
- run 7.45 km in 38:25

- circuit x 1
-- KB swing x 10
-- push up x 20
-- BSS x 10
-- KB row x 20/arm

- stretch

just getting loose again after the trip. felt good. it's humid but only 28/83 degrees, cooler than it was before we left for SE asia (32/90+). automatic 10-12s/km increase in 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 #4661 on: August 27, 2018, 12:54:35 pm »
+2
- run 8.09 km in 42:54

- stretch

died a little in the last two km, legs tired.
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 #4662 on: August 29, 2018, 11:25:43 pm »
+2
last night

- ultimate x 80 mins, ~5km covered
forgot watch again but i feel like 5km is a reasonable ballpark based on the one time i did bring the watch. we were down 5-6 in a game to 7, win by one, and i threw two perfect hucks on back to back points for the win.  :highfive:

this morning

- run 5.86 km in 31:39
buddy was supposed to join me but overslept so he only caught the last 10 mins of my run, lol.

- stretch

if i feel good tonight may do a shortish tempo or speed-oriented run to complement this morning's relaxed run. same buddy from this morning is planning a 75-minute run on saturday, which i'll join him for. he's slower than me, which is fine for a run like that.
« Last Edit: August 30, 2018, 03:06:20 am 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 #4663 on: August 30, 2018, 12:44:23 pm »
+1
evening run cancelled because my gf had her first-ever radio appearance and wanted moral support. some things are more important than training.
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 #4664 on: August 31, 2018, 11:52:10 am »
+1
- run 6.88 km in 40:00; sprint x 180m, 150m, 180m at 1 km intervals in the middle

- walk 1.21 km in 10:37

- stretch

summer is BACK baby. jesus. face started burning so i pushed through to 40 minutes and then walked it out. hit peak speed of 32.6 kph/20.25 mph per watch, which translates to an 11.04 100. :shrugemoji:
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