Author Topic: a fast and explosive donkey!  (Read 336452 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: run 14+ km
monday: squat, bench, pull ups
tuesday: rest
wednesday: squat, DL, pull ups
thursday: run 11+ km
friday: squat, bench, pull ups
saturday: rest

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: run 14+ km
monday: squat, bench, pull ups
tuesday: rest
wednesday: squat, DL, pull ups
thursday: run 11+ km
friday: squat, bench, pull ups
saturday: rest

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: run 14+ km
monday: squat, bench, pull ups
tuesday: rest
wednesday: squat, DL, pull ups
thursday: run 11+ km
friday: squat, bench, pull ups
saturday: rest

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: run 14+ km
monday: squat, bench, pull ups
tuesday: rest
wednesday: squat, DL, pull ups
thursday: run 11+ km
friday: squat, bench, pull ups
saturday: rest

adarqui

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Re: a fast and explosive donkey!
« Reply #5001 on: September 20, 2019, 12:36:05 am »
+1
- 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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LBSS

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Re: a fast and explosive donkey!
« Reply #5002 on: September 20, 2019, 10:31:49 am »
+4
- run 10.01 km in 50:29

- stretch

gorgeous day. was a bit tougher than it ought to have been toward the end, stiff headwind.

ETA: mild quad soreness going into the run but it went away after a km or so. right calf a bit tight after but have done a bit of extra stretching and it seems fine.
« Last Edit: September 20, 2019, 10:40:06 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: squat, bench, pull ups
tuesday: rest
wednesday: squat, DL, pull ups
thursday: run 11+ km
friday: squat, bench, pull ups
saturday: rest

LBSS

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Re: a fast and explosive donkey!
« Reply #5003 on: September 21, 2019, 07:05:42 am »
+2
- run 7.01 km in 36:45
first 3km w/gf, hence the slightly slow overall pace (5:15). final three km were run in 4:30, 4:55, and 4:45 to make up for it a bit. kept it short to keep overall weekly increase modest: total for last seven days is 45.9 km, which i'm pleased with. to 50 next week.

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

- Avishek

sunday: run 14+ km
monday: squat, bench, pull ups
tuesday: rest
wednesday: squat, DL, pull ups
thursday: run 11+ km
friday: squat, bench, pull ups
saturday: rest

LBSS

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Re: a fast and explosive donkey!
« Reply #5004 on: September 22, 2019, 03:25:59 pm »
+3
- run 14.1 km in 1:17:52
long and slow. puts me right at 50km for the last seven days.

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

- Avishek

sunday: run 14+ km
monday: squat, bench, pull ups
tuesday: rest
wednesday: squat, DL, pull ups
thursday: run 11+ km
friday: squat, bench, pull ups
saturday: rest

LBSS

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Re: a fast and explosive donkey!
« Reply #5005 on: September 24, 2019, 02:50:20 pm »
+2
- extensive tempo: warm up x 2 km; [4:20, 4:21, 4:40 (d'oh!), 4:10]; cool down x 1.77km

- stretch

first two tempo km downhill and second two uphill (out and back). lost the pace a bit there on the first uphill km but almost made up for it on the last one. 4:23 average, which is about what i was going for.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: squat, bench, pull ups
tuesday: rest
wednesday: squat, DL, pull ups
thursday: run 11+ km
friday: squat, bench, pull ups
saturday: rest

vag

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Re: a fast and explosive donkey!
« Reply #5006 on: September 26, 2019, 06:16:47 am »
0
What is the recovery between them fast kms? Stand in place, walk around, jog? Is it defined by duration ( e.g. rest 5 ' ) or by distance ( e.g. walk around 500m )?
woot

LBSS

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Re: a fast and explosive donkey!
« Reply #5007 on: September 26, 2019, 02:08:32 pm »
+1
What is the recovery between them fast kms? Stand in place, walk around, jog? Is it defined by duration ( e.g. rest 5 ' ) or by distance ( e.g. walk around 500m )?

they were continuous, no rest. basically 80% of a 5k at ~90% effort.

when i do faster intervals rest can be either time or distance, depending on the workout, but i guess i usually use time. for example the 4x30s all-out workout i did last week was with 4 minutes (walking) rest, more akin to a sprint workout. ETA: i'm planning to do that again on saturday, but with an extra interval and a bit more warm up and cool down to keep the distance up.

forgot to log yesterday:

- run 10.11 km in 51:31
pace dipped a little in the second half before i picked it up again at the end to make sure i was coming home as fast (or faster) than i went out. legs a little tired.

- stretch

plan was to run tue-wed-thu but i'm going to rest today and run tomorrow (friday) instead. will try using the gym at school for the first time. if it's raining that'll be on the treadmill. if it's not raining then just the locker room.

yesterday evening i went to check out the branch of the gym i was considering joining out here. it sucks and is not very convenient. so i think i'm just going to join the school gym for now. once gf and i have moved into our new place and get our routine down a bit i'll consider adding another gym closer to home.
« Last Edit: September 26, 2019, 02:12:43 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: squat, bench, pull ups
tuesday: rest
wednesday: squat, DL, pull ups
thursday: run 11+ km
friday: squat, bench, pull ups
saturday: rest

LBSS

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Re: a fast and explosive donkey!
« Reply #5008 on: September 28, 2019, 04:58:35 am »
0
yesterday:

- run 10.35km in 51:56

- stretch

sunshower in the first km, got rained on while watching the sun start to set. english weather is weird.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: squat, bench, pull ups
tuesday: rest
wednesday: squat, DL, pull ups
thursday: run 11+ km
friday: squat, bench, pull ups
saturday: rest

LBSS

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Re: a fast and explosive donkey!
« Reply #5009 on: September 28, 2019, 10:21:27 am »
+1
- run 2 km; 30s sprint w/4 min walking rest x 5; run 1.8 km
peak speed 36.0 kph, distance on each interval was farther* than last week and did one extra as planned (per garmin: 280, 240, 220, 210, 200).

- stretch

*i'm skeptical of the accuracy of the garmin on these, especially the first one. the first interval definitely felt fastest but 280m in 30s translates to a world-record 400. unlikely. still, for week-to-week comparisons it's okay.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: squat, bench, pull ups
tuesday: rest
wednesday: squat, DL, pull ups
thursday: run 11+ km
friday: squat, bench, pull ups
saturday: rest