Author Topic: a fast and explosive donkey!  (Read 397143 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5325 on: August 29, 2020, 01:33:57 pm »
+1
- warm up x 2 km; extensive tempo x 3 km in [4:10, 4:04, 4:03]; cool down x 4.05 km
T+DI 152; not that hot but dew point as high as i've ever seen it. so humid. the tempo section was an out-and-back but mostly uphill since i turned around beyond the halfway point.

- stretch
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

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LBSS

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Re: a fast and explosive donkey!
« Reply #5326 on: August 30, 2020, 07:29:38 pm »
+3
- run 18.64 km in 1:36:14
T+DI 140 and holy shit does that make a difference. just gorgeous outside, dew point a good ten degrees lower than it's been. averaged 5:10 with plenty in the tank to kick a little in the last 500m just for fun. dad biked alongside.

- stretch

the more i think about it, the more i think trying to break 1:40 in a half marathon time trial would be a fun thing to do once it gets properly cool in the fall.
« Last Edit: August 30, 2020, 07:31:49 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #5327 on: September 01, 2020, 01:29:36 pm »
+3
- run 10.43 km in 51:35
T+DI 142 but all on the humidity side. very sweaty. still, low temp and i came in at 4:57 with a nice tight pace range.

- stretch
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

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LBSS

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Re: a fast and explosive donkey!
« Reply #5328 on: September 02, 2020, 06:29:12 pm »
+3
- warm up x 2 km; tempo 1 km x 3 in [4:08, 4:01, 4:00] w/1 km jogging rest; cool down x 3.1 km (w/ one ~350m walking break)
T+DI 164, dew point highest i've ever seen it at 78. pretty happy with the intervals, though. total distance 10.1 km

- stretch
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

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LBSS

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Re: a fast and explosive donkey!
« Reply #5329 on: September 03, 2020, 05:34:06 pm »
0
tornado warning and flash flood warning in effect until 8:30 PM, guess i won't be running today. flash flooding isn't so uncommon here but tornados are rare. the thunderstorm happening right now is pretty biblical.
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 #5330 on: September 04, 2020, 06:21:14 pm »
+1
- run 10.01 km in 50:56
T+DI 162, again very humid. took it relatively easy and kept pace consistent, which is good.

- stretch
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

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LBSS

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Re: a fast and explosive donkey!
« Reply #5331 on: September 05, 2020, 07:21:05 pm »
+2
- warm up x 1 km; 400 intervals x 10 in [1:37, 1:39, 1:34, 1:38, 1:39, 1:38, 1:39, 1:38, 1:38, 1:23] w/100 jogging rest; cool down x 1 km
T+DI 130, felt amazing. kicked a wee bit on the last interval just for fun and because i could: the Rx'd pace (4:03-4:08) was set for a hotter, humider day.

- stretch
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 #5332 on: September 06, 2020, 12:28:46 pm »
+3
- run 18.11 km in 1:39:36
T+DI 141 but i'm sure it was lower at the start of the run. drove my parents and two friends of theirs out to a botanical garden near the end point of my normal sunday runs. they walked home from there and i did an out-and-back and then drove the car home. such a glorious day. left heel started getting a blister in the last km or so, pretty annoying. the new kinvaras are harder to lace tight for some reason.

- stretch
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 #5333 on: September 08, 2020, 06:02:20 pm »
+2
- run 10.52 km in 53:38
T+DI 149. kept this deliberately smooth and easy.
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

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LBSS

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Re: a fast and explosive donkey!
« Reply #5334 on: September 09, 2020, 05:20:01 pm »
+2
- run

got about a hundred feet down the street and stopped. legs didn't feel quite right, somehow. try again tomorrow.
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 #5335 on: September 11, 2020, 06:47:43 pm »
+2
well, yesterday there was massive flooding in my area. so i did not, in the event, "try again tomorrow." this was the next town over:



other places nearby had it worse.

anyway, today was cooler than it's been but still very humid.

- run 8.03 km in 49:01
T+DI 144. cruised at 4:51 average pace, including 5:01 for the first km and 5:10 on the long climb that makes up the penultimate km. felt great.

- stretch

so damn humid that even though it's not even 80 degrees i'm sweating 5 minutes after getting out of the shower.
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 #5336 on: September 12, 2020, 07:45:35 pm »
0
- warm up; 400m intervals in (78, 81, 85, 84, 86, 84, 85, 79) w/3:00 rest; cool down
T+DI 130. felt great. a little humid still but so much cooler. once it gets into the 50s and dries up a little...oh baby. did these much faster than last week. felt each interval a little more still no struggle to complete. next weekend i'll switch to 500s with the same rest interval, unless for some reason it goes back to being really hot and humid.

- stretch
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 #5337 on: September 12, 2020, 10:37:05 pm »
+1
well, yesterday there was massive flooding in my area. so i did not, in the event, "try again tomorrow." this was the next town over:



other places nearby had it worse.

 :o damn.

rained here like crazy the last few days, surprised to not see any flooding. driving home today for about an hour, 0 visibility. was nuts.

LBSS

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Re: a fast and explosive donkey!
« Reply #5338 on: September 13, 2020, 06:53:46 pm »
+3
- run 21.11 km in 1:54:58
distance PR by almost a mile. it was so nice out yesterday that i thought i'd go for a half marathon today. take it nice and easy, just get the distance. but it was hotter than i thought it'd be. stubbornly persisted but i was dragging at the end: last two km were 6:17 and 5:39. overall average 5:27 is pretty slow.

- stretch

wrecked. i had to take a nap and now have a slight headache, which i'm sure is from not being able to rehydrate fast enough. if and when i ever do a half marathon time trial, i'm gonna drive to the C&O canal and just do an out and back on the flatness. same plan for 5k time trial. on that note: i'm thinking about doing a road trip next month to visit some people in massachusetts and new york. tentative idea is to start around the 10th. so might be cool to target the 9th as a day to test my 5k. then again i bet i'll have plenty of time to run on the road trip. maybe it'd be better to treat the road trip as a taper week and then test when i get back. tbd.
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 #5339 on: September 13, 2020, 07:35:16 pm »
+1
- run 21.11 km in 1:54:58
distance PR by almost a mile. it was so nice out yesterday that i thought i'd go for a half marathon today. take it nice and easy, just get the distance. but it was hotter than i thought it'd be. stubbornly persisted but i was dragging at the end: last two km were 6:17 and 5:39. overall average 5:27 is pretty slow.

- stretch

wrecked. i had to take a nap and now have a slight headache, which i'm sure is from not being able to rehydrate fast enough. if and when i ever do a half marathon time trial, i'm gonna drive to the C&O canal and just do an out and back on the flatness. same plan for 5k time trial. on that note: i'm thinking about doing a road trip next month to visit some people in massachusetts and new york. tentative idea is to start around the 10th. so might be cool to target the 9th as a day to test my 5k. then again i bet i'll have plenty of time to run on the road trip. maybe it'd be better to treat the road trip as a taper week and then test when i get back. tbd.

nice @ road trip.

i kinda like the idea of doing the half time trial prior to the road trip. this way, when you get some runs in on your road trip, just enjoyable with no thoughts of the taper - less "pressure" and who knows could be a bit out of whack after you get back from the road trip (different foods, driving more, etc etc).

+1 on the flat out and back idea. out and back is great for time trials too. feels better mentally imho.

pc!