Author Topic: a fast and explosive donkey!  (Read 579018 times)

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adarqui

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Re: a fast and explosive donkey!
« Reply #5580 on: September 20, 2021, 10:47:38 pm »
+1
- run 58:27, 11.00 km
words cannot describe how satisfying it is to hit 11.00 km exactly on the final step of the run. i didn't have to go a few houses up the block or run around in circles for a few seconds to get it to turn over this time. without looking, the watch buzzed the very instant my foot hit the driveway. i crossed the street once at a slightly different point this time, maybe that's what added the extra 30m.

- stretch

lmao. bliss.

LBSS

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Re: a fast and explosive donkey!
« Reply #5581 on: September 25, 2021, 05:40:37 pm »
+1
- run 55:38, 10.53 km
did the 11.00 km loop but from the front door of my building rather than the back door. just about a half-km shorter, interesting.

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

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5582 on: September 27, 2021, 04:42:57 pm »
+1
morning

- tennis x 40 mins
much sharper than last time
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5583 on: September 28, 2021, 08:40:19 am »
+1
- run 29:32, 5.87 km
woke up early and couldn't get back to sleep. after tossing and turning for a while, decided to get up and do a quick run before work.

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

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5584 on: September 29, 2021, 07:29:04 pm »
0
- run 55:20, 10.92 km
80m short today, hm. gorgeous day, cruised to 5:04 average pace on the hilly loop.

- stretch

right calf hinted at cramping a couple of times on the main climb but didn't come to anything.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5585 on: October 04, 2021, 10:15:54 pm »
+1
in the bay area for the week. took a long walk on saturday, went to the beach yesterday and swam in the pacific for the first time ever, at least in the US. it is bracing. i'm used to that gulf stream water.

today

- run 1:00:47, 11.74 km
my buddy accompanied on a bike. nice run, 5:11 average pace is right in the sweet spot. kicked a little bit in the last ~3/4 km, at sub-20 pace (3:50-3:55).

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

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5586 on: October 12, 2021, 08:13:34 pm »
+1
went to the gym for the first time in at least 18 months. i'm losing the big mo for running, wanted to switch it up a little. maybe try to get a bit stronger again before diving back into an actual running goal. kept it simple and light. if i decide to stick with this i think i'll just do starting strength minus the power cleans.

- warm up

- squat 185 x 5,5
legs cramping a little in the rest period and on the second set (!!!)

- bench 135 x 3,5
position wrong on the first set

- DL 205 x 5

- pull up x 5,5

- kroc row 55 x 20R, 20L

- stretch

gonna be sore tomorrow. i did not push at all but that's prettttty weak.

weighed myself after the workout: 165 pounds. measured waist (31) and thigh (23) when i got home. thigh is 2" smaller than peak in my mid-20s. wow. i'm nearly 20 pounds lighter now than i was then, so that makes sense.

waist measurement confirms that my paranoia/budding dysmorphia about love handles is mostly in my head. that's only 0.5" more than the lowest i've ever measured and i didn't go out of my way to get the absolute minimum measurement. OTOH, i think i'm about 10 pounds lighter than i was the last time i took measurements. maybe 8.

ETA: out of curiosity, i went and looked up the old greek proportions calculator. it's not there anymore, but i found a different one on bodybuilding.com that says my waist and thighs are exactly right and my hips are 2" too big. fuck that, i like having big thighs and a big butt. my calves are exactly right and my neck is only about 0.5" too skinny. but also my chest is 3" too skinny and so are my biceps. perhaps it's time to finally go full beach. hell, even adarq is doing physique work now.

would be cool to put on a few lean pounds, get back up close to 2x bw squat, finally hit 1.5x bw bench, and DL 400.

starting strength-ish but with jumps instead of power cleans and some dedicated beach work (arms and shoulders). could be fun. could be pretty fun...
« Last Edit: October 12, 2021, 10:07:01 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #5587 on: October 13, 2021, 07:41:21 am »
0
- run 32:13, 6.15 km
mild but really humid. got up early this morning and today actually managed to drag myself out the door. went to the nearest track for the first time, as well, and it was open in the dark. good to know.

upper legs sore, especially hamstrings, but not too badly. tomorrow will be worse if history is any guide.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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

black lives matter