Author Topic: a fast and explosive donkey!  (Read 1081387 times)

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adarqui

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Re: a fast and explosive donkey!
« Reply #5325 on: September 14, 2020, 01:47:50 pm »
+1
yeah that's sensible. i think i'll prioritize the 5k time trial, though, it's the one i actually care about. that's soon, though, so i'll have to lay out a little plan for the next few weeks.

also: turned in my master's thesis. pending my final grades, i'm done with grad school. :almostascoolasnyancat:

edit: and also, now that i think about it, they froze our grades when the lockdown started. so i'm pretty sure i will be graduating with distinction regardless of how i do on my thesis. 

:highfive:

daaaaamn nice!!!!!! congrats!

:goodjobbro: :almostascoolasnyancat: :goodjobbro: :almostascoolasnyancat:

LBSS

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Re: a fast and explosive donkey!
« Reply #5326 on: September 15, 2020, 11:01:03 am »
+1
thanks!

also, just like that, it's in the 50s here this morning (<15 for you celsius users). just spectacular. dew point is 48. autumn!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 15, 2020, 05:28:58 pm »
+2
- run 10.53 km in 50:55
omg felt amazing. T+DI 116. it's not even 70 degrees outside, i'm in heaven.

- stretch
« Last Edit: September 15, 2020, 05:33:45 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 16, 2020, 06:43:03 pm »
+2
- warm up x 1 km; 1.5 km race pace tempo in [5:41, 5:33, 5:40] w/ 3 mins walking rest; cool down x 1 km
T+DI 130. was a little apprehensive about this going in. it was a bit challenging but didn't wreck me or push me that hard, which is a good sign i think. it's good to get a feel for what 18:59 feels like step by step. the second interval was a little fast, more like ~18:32 pace. first and last were on the money.

- stretch

i don't think i'm in sub-19 shape. but gonna lower volume and up intensity a bit for the next two weeks to get more practice at race pace. then taper for a few days so i can time trial right before i leave on my trip. worse comes to worst i blow the time trial and have a little break before getting back on the horse.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 #5329 on: September 19, 2020, 01:15:11 pm »
+1
rained hard on thursday and decided not to make it up yesterday.

today

- tennis with dad x ~45 mins
started out loose and good and then he tightened up a bit as we went along.

- warm up x 1 km; 500m intervals in [1:59, 1:57, 1:55, 1:55, 1:53, 1:53] w/300m running rest; cool down x 1 km
too easy, which is a good sign i think. had to pee super bad the whole time.

T+DI 100 (!!!!!!!!!). perfect fall day.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 #5330 on: September 20, 2020, 06:45:24 pm »
+3
- run 15.02 km in 1:16:37
nice and easy, strong negative split for a 5:06 average pace. didn't note T+DI but it was similar to yesterday, maybe a few degrees warmer.

also walked about 7 km with my parents this morning, through a park by the capitol, by the supreme court to see the impromptu memorial to ruth bader ginsburg (many people down there), and then to see the new eisenhower memorial.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 #5331 on: September 22, 2020, 06:49:44 pm »
0
splitting headache all day. no run.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 23, 2020, 07:46:05 pm »
+1
day 2 of headache. not as bad today. i think it's like the ones i was getting a year ago, related to something in my traps, so i've been massaging and doing mobility stuff (my self-massager is packed in a box somewhere in the basement).

also i tweaked my back picking something up. no run.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 24, 2020, 04:14:33 pm »
+2
i just transcribed my first song. this version of "everywhere" by fleetwood mac: https://www.youtube.com/watch?v=UPbeGd-GszA.

a super easy song (almost 100% power chords and you can see her hands basically the whole time), but still, that's not something i could do at the beginning of the year.

now to go learn it...
« Last Edit: September 24, 2020, 04:16:30 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

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Coges

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Re: a fast and explosive donkey!
« Reply #5334 on: September 24, 2020, 07:39:51 pm »
+2
i just transcribed my first song. this version of "everywhere" by fleetwood mac: https://www.youtube.com/watch?v=UPbeGd-GszA.

a super easy song (almost 100% power chords and you can see her hands basically the whole time), but still, that's not something i could do at the beginning of the year.

now to go learn it...

Nice! Cool song too.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

LBSS

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Re: a fast and explosive donkey!
« Reply #5335 on: September 24, 2020, 10:45:35 pm »
+3
yeah the original is great, too. i'm an absolute sucker for sappy love songs. give me some whitney houston "how will i know," talking heads "naive melody," mariah carey "always be my baby," jackie wilson "higher and higher," bill withers "lovely day," etc. etc. etc. etc.

- run 10.5 km in ?
watch was out of batteries so i ran free. headache gone. it was a bit warm and humid today but nothing too bad.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 26, 2020, 06:12:56 pm »
+2
- yard work x ? (a lot)
cutting down a dead apple tree, chopping wood, pulling ivy, hauling stuff around. hands and forearms are gonna be wrecked tomorrow. very gratifying, i <3 chainsaw and axe. no run today.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 27, 2020, 12:28:28 am »
0
- yard work x ? (a lot)
cutting down a dead apple tree, chopping wood, pulling ivy, hauling stuff around. hands and forearms are gonna be wrecked tomorrow. very gratifying, i <3 chainsaw and axe. no run today.

niiice!!!! hands down the best workout.

LBSS

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Re: a fast and explosive donkey!
« Reply #5338 on: September 28, 2020, 08:45:38 am »
+3
you definitely have more to show for it than at the end of a run. might do some more this afternoon if it's not raining.

yesterday

- run 7.5 km in ~39 mins
my best friend is unexpectedly in town from san francisco, so i met up with him and went for a run. i'm in better shape than he is so this was shorter and slower than i'd normally do on a sunday, but who cares. we'll probably do some more runs together in the next few weeks while he's in town.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 #5339 on: September 29, 2020, 01:20:07 pm »
+3
- run 10.02 km in 50:33
T+DI 147, god i hope this is the last summerish day of the year. improvised a new and very hilly course. watch says 95m elevation gain but honestly that seems implausibly low. maybe it's just that the steepest and longest uphills were all on the way back. legs felt dead to start out with and stayed that way.

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

- Avishek

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

black lives matter