Author Topic: a fast and explosive donkey!  (Read 371783 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5250 on: June 23, 2020, 03:31:14 pm »
+2
oh yeah, one more update: i don't have covid.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: a fast and explosive donkey!
« Reply #5251 on: June 23, 2020, 09:04:10 pm »
+1
i've been thinking of shirtless runs but, kinda can't do it in this forest. mosquitos/horse flies. shirtless feels so much better tho in the heat. that wind/air flow really cools you down. shirtless racing would be good.

oh yeah, one more update: i don't have covid.

nice!! :wowthatwasnutswtf:

LBSS

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Re: a fast and explosive donkey!
« Reply #5252 on: June 24, 2020, 08:37:40 pm »
+1
morning

- push up x 27,25,15
longish rest between first and second sets

afternoon

- run 10.01 km in 49:08
dew point 59F/15C today, much lower than yesterday, although temp is similar (mid-80s/~30). but the route i ran today has two burly hills, so average pace was the same. i don't really trust my watch's elevation gauge, but fwiw it tells me the second hill is 72m of continuous gain over 1.2 km, including 32m over the last 280m. an 11% grade is pretty dang steep.

- stretch

- circuit x 2
-- SL squat x 10/leg
-- back scale x 10/leg

- pull up x 2,2,2; close grip chin up x 2,2,2; wide grip pull up x 2,2,2
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

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 #5253 on: June 25, 2020, 08:14:11 am »
+1
morning

- push up x 25,22,22

afternoon

- pull up 20 x 2, 60s rests
supposed to find out how many "training sets" you can do. the PDF suggests training sets for someone who can do 11-12 pull ups might be between 1-3. so i went with 2, got to 20 sets, and got bored. will do sets of 3 next week and, as the PDF suggests, if i get more than 9 sets will add again the following week.

- run 10.05 km in 49:36
legs tired

- walk x ~1:20
met up with a buddy and walked through the park. as we got back to our cars it had started to drizzle and literally within seconds of getting behind the wheel -- i hadn't even put the car in gear yet -- the heavens opened and it rained like absolute gangbusters. flawless timing. 
:lololol:

i've been doing a lot of extra calf stretching throughout the day. seems to be helping.
« Last Edit: June 25, 2020, 10:16:30 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

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 #5254 on: June 25, 2020, 10:15:01 pm »
+1
i've been thinking of shirtless runs but, kinda can't do it in this forest. mosquitos/horse flies. shirtless feels so much better tho in the heat. that wind/air flow really cools you down. shirtless racing would be good.


it's surprisingly un-buggy here. i might have gotten one mosquito bite in the 2+ weeks i've been back. and that's including eating lunch and/or dinner outside most days.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

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 #5255 on: June 26, 2020, 10:37:35 am »
+2
morning

- push up x 30,27,26

afternoon

- pull up x 9+5+4+3+3

i've been having trouble getting to sleep the last few nights. not sure why.
« Last Edit: June 26, 2020, 05:29:12 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

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 #5256 on: June 29, 2020, 09:26:53 am »
+1
was feeling run down on saturday after all the poor sleep so i decided to give myself the weekend off from running. back to normal schedule this week. it's gonna be hot.

morning

- push up x 27,28,25

afternoon

- pull up x 10,7,5,4,3
90s rests
« Last Edit: June 29, 2020, 04:43:43 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

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 #5257 on: June 30, 2020, 10:42:56 am »
+1
morning

- push up x 28,27,28

afternoon

- run 10.07 km in 48:22
dew point 61/16, air temp 87/31. felt hotter.

- stretch

- pull up ladder x 1+2+3+4+5+6+3+3
« Last Edit: June 30, 2020, 07:37:49 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

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 #5258 on: July 01, 2020, 10:37:37 am »
+1
been feeling inspired by gukl's long runs, planning to run all the way to the park we used to bike to as kids (~18-19 km round trip) on sunday. writing it down here to make it less likely that i'll bail.

morning

- push up x 31,20,26
less rest than usual between first and second sets.

afternoon

- pull up x 3,3,3; close grip chin up x 3,3,3; wide grip pull up x 3,3,3

- run 11.05 km in 54:36
dew point 69/20.5, forced myself to stay at four-in-four-out pace until the long hill in the penultimate km.

- stretch
« Last Edit: July 01, 2020, 07:49:46 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

gukl

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Re: a fast and explosive donkey!
« Reply #5259 on: July 02, 2020, 03:36:28 pm »
+1
been feeling inspired by gukl's long runs, planning to run all the way to the park we used to bike to as kids (~18-19 km round trip) on sunday. writing it down here to make it less likely that i'll bail.

morning

- push up x 31,20,26
less rest than usual between first and second sets.

afternoon

- pull up x 3,3,3; close grip chin up x 3,3,3; wide grip pull up x 3,3,3

- run 11.05 km in 54:36
dew point 69/20.5, forced myself to stay at four-in-four-out pace until the long hill in the penultimate km.

- stretch

Enjoy!! Long steady runs are the best feeling.

Are you on strava?

LBSS

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Re: a fast and explosive donkey!
« Reply #5260 on: July 02, 2020, 04:33:11 pm »
+1
i'm not on strava, figured i didn't need ANOTHER social media platform to sink time into. i use mapmyrun because the social aspect is so shitty that i don't use it for that, it's just a nicer platform than garmin's to keep track of stuff.

morning

- push up x 29,26,25

afternoon

- pull up 20 x 3
surprised to make it back to 20 sets but it wasn't even particularly hard. 60 total reps is by far the most i've done in one workout. on to 4 reps next week.

- run 10.64 km in 54:15
hot. dew point 67/19.5 but air temp 90/32. and i did a downhill-uphill route. tried to pace myself on the way out so i'd could be steady on the way back but failed. kept it to four-in-four out, though, except during the last big climb, which is good. overall average pace 5:06.
« Last Edit: July 02, 2020, 06:17:35 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

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 #5261 on: July 03, 2020, 11:59:40 am »
0
morning

- push up x 36,28,26
whoa, no idea where that jump came from

afternoon

- pull up x 10,6,5,4,4
« Last Edit: July 03, 2020, 04:20:01 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

gukl

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Re: a fast and explosive donkey!
« Reply #5262 on: July 03, 2020, 01:01:40 pm »
+1
morning

- push up x 36,28,26
whoa, no idea where that jump came from

I saw big jumps randomly in the first few weeks, strange. A lot of it just came down to motivation on particular days.

Fair enough on the strava, I try and not get sucked in to that side of it that much but its definitely there.

LBSS

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Re: a fast and explosive donkey!
« Reply #5263 on: July 04, 2020, 12:30:55 pm »
+1
interesting. i'm sure motivation is part of it.

- warm up x 1 km; tempo x 2 km [3:53, 4:14]; cool down x .94 km
downhill-uphill out and back for the tempo. way too fast on the downhill bit, meant to dial it back because dew point is 72/22 here today. uphill bit was even a little faster than i meant to go, was shooting for ~4:20. i guess that means i'm fitter than i think? or just bad at speed regulation. idk. at any rate kept it short because of the heat.

- stretch

so, so very humid. cooling off and gonna grab lunch now and then head down to a protest march. bringing lots of water.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: a fast and explosive donkey!
« Reply #5264 on: July 04, 2020, 11:54:57 pm »
0
interesting. i'm sure motivation is part of it.

- warm up x 1 km; tempo x 2 km [3:53, 4:14]; cool down x .94 km
downhill-uphill out and back for the tempo. way too fast on the downhill bit, meant to dial it back because dew point is 72/22 here today. uphill bit was even a little faster than i meant to go, was shooting for ~4:20. i guess that means i'm fitter than i think? or just bad at speed regulation. idk. at any rate kept it short because of the heat.

- stretch

so, so very humid. cooling off and gonna grab lunch now and then head down to a protest march. bringing lots of water.

ah nice. how'd that go? saw a few of the photos.

pc!