Author Topic: a fast and explosive donkey!  (Read 264586 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #4680 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

handstand + backflip + flag

adarqui

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Re: a fast and explosive donkey!
« Reply #4681 on: August 31, 2018, 10:17:25 pm »
0
- 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:

why shrug emoji? because of the translation to 100m? or that it's still over 11? lol.

that's a great to speed. I think the women's top speed during the WR (flojo) was like 23 mph.

>= 20 mph is really moving.

LBSS

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Re: a fast and explosive donkey!
« Reply #4682 on: September 01, 2018, 01:17:24 am »
+3
oh just because it's the watch so grains of salt always apply.

- run 10 km in ~57:00

- stretch

ran with the same buddy as earlier this week and another friend of his. they are slower than me but that's okay, especially in this heat and humidity. forgot watch so went on what the other guy said when we finished. if he sends more precise numbers i'll update.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4683 on: September 03, 2018, 11:09:41 am »
+3
- run 9.50 km in 51:13

- push up x 20,20

- KB row 18 x 20/arm

- band dislocates and pull aparts x 10,10

- stretch

longer and slower, slower and longer.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4684 on: September 03, 2018, 11:52:01 pm »
+2
- run 5.72 km in 30:01

- stretch

legs v tired and morning runs are harder than evening runs. weather starting to get cooler though. intended to run 40 mins but then thought better to run 30 and run again tomorrow morning.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4685 on: September 05, 2018, 10:14:51 am »
+1
too tired to drag self out of bed this morning. to put it another way: wussed out. just looked at the standings for the new haven 20k. what a weird distance, especially in the same event as a half marathon (only 1 km longer).

edit: also checked the 5k standings. my times from may would put me in the top 5% of more than 2600 entrants (huge race!). sub-20:00 is comfortably in the top 100. interesting.

- run 9.10 km in 46:34 [km 5 in 3:48]

- stretch

been reading adarq's journal so decided to push for a kilometer in the middle. felt good although some pulling in my right knee (lateral side, behind patella, same thing as before when sprinting) which then continued to feel a little off the rest of the run. feels totally fine now. no dropoff in pace for the rest of the run which is good.

NEW GOAL: 19:00. sub-20 is a recipe for hitting 20:04 and wanting to bang my head into a wall. 3:48/km pace = 19:00 5k. i'm not there now but judging on today i can definitely get there.
« Last Edit: September 05, 2018, 12:12:11 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: a fast and explosive donkey!
« Reply #4686 on: September 05, 2018, 02:14:22 pm »
+1
too tired to drag self out of bed this morning. to put it another way: wussed out. just looked at the standings for the new haven 20k. what a weird distance, especially in the same event as a half marathon (only 1 km longer).

ya it's weird from the perspective of a half marathon, but makes sense from a km perspective: 5k, 10k, 20k.

Quote
edit: also checked the 5k standings. my times from may would put me in the top 5% of more than 2600 entrants (huge race!). sub-20:00 is comfortably in the top 100. interesting.

it was hot/humid af for most people, like 75F + 90%+ humidity. all of that humidity training you do would pay off :D

ya sub20 is not easy, especially in hot and/or humid conditions. most "active/fit" males around here aren't dropping sub20 5k's in races. It seems to be beyond the reach of general fitness for sure, from what i've seen. I've seen some really "in shape" looking folks, who aren't going sub20.

I could go back to my race results page and click each event, and it's only a small group of sub20's in each race.

IMHO sub20 is attainable by pretty much any male, but it's definitely not easy to get there. I like that category, definitely attainable, but definitely not easy to attain. lool.

LBSS

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Re: a fast and explosive donkey!
« Reply #4687 on: September 06, 2018, 10:55:57 am »
+3
- run 7.4 km in 38:58

- stretch

very humid tonight although not too hot. hit 49.7 km in the last seven days, lol. moving in the right direction. i think i need to be heading toward 4x8-10, 1x12-15, 1x6-8, something like that. on the low end that'd be 50, on the high end 63. the long run and the short run and two of the medium runs done at easy pace (>5:10 or even 5:30), two medium runs done with some form of fartlek or tempo or speed work incorporated. my next major trip is in november, although i'll be in the mountains a couple of times in between now and then.

ETA: days when i play ultimate would count as speed/tempo days because of the nature of the game. would just need to tack on a short run before or after to hit the distance target.

tests coming on 29 september (3km time trial) and 27 october (5km time trial, shooting for 19:00). let's go.
« Last Edit: September 06, 2018, 11:09:41 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4688 on: September 08, 2018, 11:21:00 am »
+3
- run 9.54 km in 49:33 [5 x 60s @~4:00, 60s @~5:15]

- stretch
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4689 on: September 09, 2018, 10:53:39 pm »
+2
last night

- frisbee x 55:49, 4.42 km

fun. didn't make time for the run before/after, but that may be kind of a stupid idea anyway. i like frisbee and cross-training is good. not gonna beat myself up about not hitting mileage target one day per week.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4690 on: September 10, 2018, 12:40:03 pm »
+3
- run 10.04 km in 53:59

- stretch

so humid.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4691 on: September 11, 2018, 11:47:03 am »
+3
- run 8.75 km in 46:02
nice and steady, picked it up a wee bit (to <5:00) in the last 750m.

- stretch

49.2 km in last seven days, which is just over 30 miles. woot.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4692 on: September 13, 2018, 12:23:50 am »
+1
- frisbee x an hour, covered ~6 km

jogged 1 km as a warm up and then covered 4.65 km per watch, but i missed a point's worth of distance when i forgot to restart after two guys collided and one of them ended up with a bloody nose.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: a fast and explosive donkey!
« Reply #4693 on: September 13, 2018, 08:26:49 am »
0
- frisbee x an hour, covered ~6 km

jogged 1 km as a warm up and then covered 4.65 km per watch, but i missed a point's worth of distance when i forgot to restart after two guys collided and one of them ended up with a bloody nose.

damn that sucks, to both.

once you get used to the watch, forgetting to restart it is very annoying, hah.

LBSS

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Re: a fast and explosive donkey!
« Reply #4694 on: September 13, 2018, 11:28:11 am »
+2
yeah no fun when that happens. the dude for sure had a concussion (dizziness persisted this morning although diminished from last night) and i bet his nose is broken.

- run 9.06 km in 48:36
legs tired

- stretch

rest tomorrow. seven-day distance total 47.4. that's okay. saturday planning to do ~10 km with at least two km at ~3:48, then sunday ~12 km.
« Last Edit: September 13, 2018, 11:29:51 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag