Author Topic: a fast and explosive donkey!  (Read 409802 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5355 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

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 #5356 on: September 30, 2020, 10:49:15 am »
+3
- run 10.0 km in 54:40
met up with friend, ran in park. extremely conversational pace for me, this is longer than he usually runs. i might do some speed/tempo work in the afternoon. glorious morning.

edit: no second run today. spent the afternoon painting furniture and then got really hungry before dinner. unusual for me but anyway no running right after eating.
« Last Edit: September 30, 2020, 05:25:35 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #5357 on: October 01, 2020, 06:14:48 pm »
+3
run 10.0 km in 45:50; cool down x 1 km walking/jogging
"PR". legs felt heavy and i had a mild headache, but cooler weather is like having a superpower. i had to push a little toward the end but i only went for it because i got halfway through and realized i was cruising at ~4:35 pace.

- stretch

i think i need to run more hills.
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 #5358 on: October 04, 2020, 11:53:13 pm »
+3
- run 12.03 km in 1:02:57
nice and relaxed, 5:11 average. lovely day, not super cool but not hot.

- stretch

calf a little crampy now as i'm going to bed. probably a bit dehydrated, will take care to drink extra water 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #5359 on: October 06, 2020, 05:55:50 pm »
+3
- run 10.01 km in 46:49
apart from the last hill, pretty relaxed with easy negative split. 4:41 average pace. T+DI ~120, a little warmer than the last few days but still very nice. also there were approximately eight zillion bugs, it's like every gnat egg in the area hatched at once. arms, shirt, face, hair: all looked like a windshield circa 25 years ago.

- stretch
« Last Edit: October 06, 2020, 05:58:37 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 #5360 on: October 07, 2020, 07:16:14 pm »
+3
- warm up; 1 km race pace x 3 in [3:49, 3:47, 3:54] w/3 mins walking rest; cool down
total distance 8.15 km. this was a fail. could tell it was gonna be from the moment i took off for the first interval. legs heavy, breathing hard. struggle bus. proud of myself for not bailing altogether, i guess, and at least i got one in at target. humidity back up, maybe that had something to do with it.

- 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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vag

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Re: a fast and explosive donkey!
« Reply #5361 on: October 08, 2020, 07:50:24 am »
+2
Humidity is soooo much infuencial on my performance.
But why was this a fail? Your 5K PR is around 19:5x so race-pace is baraly under 4:00 no? Those were 3:50 average , 19:20 5K, so faster or just even to goal?
woot

LBSS

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Re: a fast and explosive donkey!
« Reply #5362 on: October 08, 2020, 10:00:23 am »
+2
goal is sub-19 now, so pace target is ~3:47. but also a fail just because the intervals all felt like shit. if a single 3:47 km is a struggle then sub-19 is not yet in the cards. then again maybe this shouldn't be surprising considering i'd run the previous day. and, as you said, the humidity.

also PR is 19:42 TYVM.
« Last Edit: October 08, 2020, 10:13:54 am 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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vag

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Re: a fast and explosive donkey!
« Reply #5363 on: October 08, 2020, 11:31:25 am »
+4
Right , just what i said, 19:5X . where x = -8  :trollface:
Awesome that you are actively chasing sub 19 , go get it!!! :highfive: :ibrunning:
woot

LBSS

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Re: a fast and explosive donkey!
« Reply #5364 on: October 08, 2020, 08:36:16 pm »
+3
lol!

- run 10.02 km in 44:26
nearly 90-second "PR" over what i did a week ago, haha. beautiful day. i kicked in the last 2 km, could have gone under 45 even without running as hard as i did (4:14, 4:07). but getting 10k in 44:21 is good. first time running 10k under 4:30 pace. breathing was even and easy until the final mile.

- 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 #5365 on: October 11, 2020, 03:36:16 pm »
+3
- warm up; run @~3:43 pace x 2000m; 400m; 800m w/100m walking rest; cool down
set out to try to run two miles under 12:00. tropical storm delta is upon us and so T+DI was back over 150 (dew point 84!). won't completely blame the humidity for my bailing after 2k but it did NOT help. managed to accumulate two miles' worth of distance in under 12:00 total but as uneven intervals.

- 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 #5366 on: October 13, 2020, 05:14:37 pm »
+3
- run 7.07 km in 33:35
a bit drier today but still warm. kept this short but ended up improvising a hillier-than-usual course including a quite steep hill toward the end.

- 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 #5367 on: October 15, 2020, 05:48:24 pm »
+2
- run 6.08 km in 32:02
very short, very relaxed. good. i think i've been running too hard on the non-"workout" days, in general. like easy enough to not be tired at the end but not truly relaxed, except on the extra-long ones on sundays. need to redouble efforts to make hard days hard and easy days easy.

- 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 #5368 on: October 18, 2020, 01:16:10 pm »
+2
- warm up; run 5k in 19:13 PR! 20:13

- stretch

a little blown that i missed it by so little much. came out to the C&O canal figuring that it’d be a nice flat place to do an out-and-back. turned out the section i went to was a downhill-uphill situation (not that steep but 23m of gain, all in the second half) and i just ran out of gas in the final km. back to training and better luck next time. and that'll teach me not to scout a route before i try to PR on it.

EDIT: i blame myself for posting this right after i finished the run and being fried. not at all a PR: in fact, not even sub-20. fml. guess the hill killed me harder than i thought.
« Last Edit: October 18, 2020, 03:49:46 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

adarqui

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Re: a fast and explosive donkey!
« Reply #5369 on: October 18, 2020, 03:09:06 pm »
0
- warm up; run 5k in 19:13 PR!

- stretch

a little blown that i missed it by so little. came out to the C&O canal figuring that it’d be a nice flat place to do an out-and-back. turned out the section i went to was a downhill-uphill situation (not that steep but 23m of gain, all in the second half) and i just ran out of gas in the final km. back to training and better luck next time. and that'll teach me not to scout a route before i try to PR on it.

damn!!

solid though. great work! that unexpected elev is kinda cool though.. turned it into a legit race-like effort hah.

you're definitely right there. pretty cool. :ibrunning: :ibrunning: :ibrunning:

i might do a race in nov .. just going to jog it tho. but will be fun getting back out there. miss it.

pc!