Author Topic: a fast and explosive donkey!  (Read 303323 times)

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Joe

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Re: a fast and explosive donkey!
« Reply #4995 on: September 13, 2019, 12:23:56 pm »
+1
wednesday

- run 11.47km in 59:02
ran to and then around in victoria park. beautiful, got turned around a few times, went a bit farther than i intended.

This is where I do 90% of my running. It's gorgeous. Nice little food/produce market on Sundays too.

I actually ran there Wednesday too, maybe we went passed each other that day.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: a fast and explosive donkey!
« Reply #4996 on: September 13, 2019, 08:44:11 pm »
0
wednesday

- run 11.47km in 59:02
ran to and then around in victoria park. beautiful, got turned around a few times, went a bit farther than i intended.

This is where I do 90% of my running. It's gorgeous. Nice little food/produce market on Sundays too.

I actually ran there Wednesday too, maybe we went passed each other that day.

 :ninja: :ninja: :ninja: :ibrunning:

LBSS

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Re: a fast and explosive donkey!
« Reply #4997 on: September 14, 2019, 01:18:53 pm »
+3
- run 9.3 km in 47:02
just spectacularly beautiful again today. ran along river lea and some side canals, got a wee bit lost again but not as bad as the other day. picked up pace a bit again for the final 1.5 km or so.

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

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LBSS

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Re: a fast and explosive donkey!
« Reply #4998 on: September 16, 2019, 01:12:35 pm »
+2
- run 10.01 km in 50:23

- stretch

40.2 km over past seven days. working back up to 50 km/week. visited some gyms today, found the one i'll join (anytime fitness stratford east). once i've settled into an apartment and figured out my school routine, plan is to re-introduce gym work in anticipation of a winter focused a bit more on strenf/power and a bit less on cardio, before shifting back in the spring when the weather and light suck less. hopefully with a bit more muscle and a bit more speed. also probably will get a bike and go to/from school that way at least some days. the commute is about 80-90 minutes round trip. not sure how that'll affect training. i've been running to the exclusion of nearly anything else for a long time now. might not hurt to mix things up for a few months. not abandon running altogether, of course, just redirect a bit of energy.
« Last Edit: September 16, 2019, 01:14:25 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LBSS

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Re: a fast and explosive donkey!
« Reply #4999 on: September 17, 2019, 02:55:03 pm »
+2
- run 2.4 km; 30s sprint w/4 min walking rest x 4; run 2.1 km
peak speed 34.6 kph, pretty okay with that.

- stretch

right knee tweaked a little on the last interval.  whatever's been messed up in there for years still is. i should really find a good PT to talk with about that. also, my elbows (?!) are tired.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LBSS

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Re: a fast and explosive donkey!
« Reply #5000 on: September 18, 2019, 02:03:04 pm »
+2
- run 12.66 km in 1:08:06
middle ~5.5 km with joe, who i can now officially verify is a real person. what's up joe! let's do it again.

- stretch

gukl, when you coming down?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: a fast and explosive donkey!
« Reply #5001 on: Today at 12:36:05 am »
0
- run 12.66 km in 1:08:06
middle ~5.5 km with joe, who i can now officially verify is a real person. what's up joe! let's do it again.

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joe is real i saw him on bbc tv.



Quote
- stretch

gukl, when you coming down?

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