Author Topic: a fast and explosive donkey!  (Read 1081013 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5550 on: July 11, 2021, 08:58:14 pm »
+1
- run 1:15:44, 13.56 km
T+DI 167*, about as high as it's ever been during a run since i started keeping tabs on it. but managed to go out easy and keep pace relaxed (5:35 average) and consequently this was not a struggle.

- stretch

*88/31 air temp, dew point 79/26; humidity 83% (!).

EDIT: put mile distance in by mistake. replaced with km.
« Last Edit: July 12, 2021, 10:37:08 am 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 #5551 on: July 12, 2021, 06:26:07 pm »
+1
- run 41:17, 8.01 km
T+DI 173, highest ever since i started recording it. just checked and i think the previous high was 170, last summer when i ran 18 km at 5:39 pace and got heat exhaustion. much easier run today despite being 30s/km faster.

- stretch

ETA: the humidity pace adjuster chart i found last year suggests this should have been equivalent to ~4:45 pace in perfect conditions. that seems impossibly quick, my easy runs in the winter were at best 8-10s slower than that. shouldn't put too much stock in such charts, i suppose.
« Last Edit: July 13, 2021, 09:33:10 am 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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vag

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Re: a fast and explosive donkey!
« Reply #5552 on: July 13, 2021, 11:14:51 am »
+1
Back to back 167 and 173 T+DI sessions, legendary!
According to a few articles , when DI > 25C/80F you shouldn't even bother. Others though indicate that if done right ( with performance regulation and proper safety, hydration etc ) , it can be an overall awesome tool for busting PRs in the fall.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: a fast and explosive donkey!
« Reply #5553 on: July 13, 2021, 12:11:28 pm »
+1
i'm finding that if i concentrate on keeping pace and breathing relaxed, i can make it work. high heat and humidity make my heart rate rise much more rapidly and come down more slowly, so keeping it from spiking is the priority.
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 #5554 on: July 16, 2021, 06:18:05 pm »
+2
- run 45:50, 8.59 km
T+DI 163 but felt worse than sunday and monday. possibly because i did a much more urban route, toward downtown instead of away and through the parks. also i ran like 20s/km faster, by accident.

- 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

LBSS

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Re: a fast and explosive donkey!
« Reply #5555 on: July 17, 2021, 02:36:30 pm »
0
heat advisory out today, although it's the same T+DI as monday and actually feels okay in the shade, especially if there's a breeze. but walking back from the grocery store i got a sudden cramp in a weird spot right the top of my left calf, like maybe in the plantaris? popliteus? made my left shin feel weird right away as well. didn't last, but that plus severe thunderstorm watch the rest of this afternoon means no run.
« Last Edit: July 17, 2021, 02:39:57 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5556 on: July 19, 2021, 07:23:53 pm »
+1
- run 10.42 km in 53:47
T+DI 154, pretty high but not crazy like the last few runs. felt much easier as well, kicked the last few hundred meters at sub-4:00 pace just because.

- stretch

still so damn humid that i'm drenched in sweat immediately after showering, even with the a/c on.
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 #5557 on: July 21, 2021, 09:09:26 am »
0
air quality is really bad right now because of the west coast wildfires. we're supposed to get some storms this afternoon, which should clear things up. but not gonna run through this and risk developing a cough or hurting my lungs or whatever.
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 #5558 on: July 22, 2021, 07:27:58 pm »
+2
- run 52:59, 10.44 km
same route as the other day, but elevation gain given as 99m vs 88m. mmkay. also HR average given as 171, which just doesn't seem possible despite the much quicker pace, because my breathing was normal. so perhaps the watch was having a fit today, who knows. much nicer day today, T+DI 140. still a ways away from ideal but it was easy to cruise along at 5:05.
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 #5559 on: July 24, 2021, 04:34:12 pm »
+1
- tempo: 3 km easy, 3 km in 12:44 [4:08, 4:22, 4:14], 3 km easy
first time pushing above easy pace in months. pretty hot and humid but not crazy, T+DI 155. didn't go too hard, felt good.

- stretch
« Last Edit: July 24, 2021, 04:37:42 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 #5560 on: August 01, 2021, 07:03:31 pm »
0
did no running at all last week. friends in town, nasty weather, wanted to play guitar instead. will recover discipline at some point, probably when the weather sucks less, but have decided not to beat myself up about it for now.

a propos of the weather, it was nice out today, still humid but not as hot as it's been. T+DI 154.

- run 1:30:46, 16.15 km
felt wonderful, very relaxed.

- stretch

EDIT: also, got my third tattoo yesterday, a cross-section of the bedrock underneath my parents' house, on the inside of my left bicep. looks great, i'm very happy with it.
« Last Edit: August 01, 2021, 07:08:08 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5561 on: August 02, 2021, 07:50:21 pm »
0
- run 45:41, 8.88 km
very lucky distance in china. T+DI 138, ran in a shirt comfortably for the first time in months. accidentally did a very steep and long hill in the middle.

- stretch
« Last Edit: August 02, 2021, 07:52:02 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5562 on: August 04, 2021, 07:16:54 pm »
0
- run 42:07, 8.05 km
nice outside. T+DI 140. this is the route around me with the most climbing, just about 100 feet per mile, mainly because the second mile is one long steady uphill. did an out-and-back past the cathedral for the first time. 

- 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

LBSS

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Re: a fast and explosive donkey!
« Reply #5563 on: August 05, 2021, 08:47:18 am »
0
morning

- tennis w/dad x 45 mins
shaking off the rust. my hand is tired!
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 #5564 on: August 07, 2021, 06:16:19 pm »
0
- run 1:03:45, 11.38 km
T+DI 146 but it's all humidity, the temperature was actually pretty nice, mid-70s/~24 degrees.

- stretch

44.5 total km in the last week, most in quite some time. felt good.
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