Author Topic: a fast and explosive donkey!  (Read 1080837 times)

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vag

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Re: a fast and explosive donkey!
« Reply #5730 on: December 02, 2022, 10:46:29 am »
+2
I use a buff for winter runs, preferably the 'light' ones ( not half fleece ), wrapped around neck, whenever ears freeze i pull it up to cover mouth, nose, ears. Then i get too hot, i lower it again.
Congrats!  :highfive:
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 #5731 on: December 04, 2022, 08:29:07 am »
+1
yesterday

- run 57:27, 11.01 km
route planning fail, this wasn't supposed to be quite so long. oops.
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 #5732 on: December 04, 2022, 11:28:30 am »
0
I use a buff for winter runs, preferably the 'light' ones ( not half fleece ), wrapped around neck, whenever ears freeze i pull it up to cover mouth, nose, ears. Then i get too hot, i lower it again.
Congrats!  :highfive:

it's really only my ears that get uncomfortably cold on a run, unless it's well below freezing, so i feel like i'd cycle through the too hot phase too much to make a buff work.
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 #5733 on: December 04, 2022, 04:16:29 pm »
+1
- run 1:32:27, 15.80 km
short sleeve plus long sleeve is better than a sweatshirt temperature-wise when it's mid-40s, but irritated my nipples :'(

longer than i meant to run but i got lost in rich people land, so many fucking cul-de-sacs and no signage.
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 #5734 on: December 05, 2022, 07:55:03 pm »
0
- run 24:39, 4.67 km
left it a little short today because i overshot both of the last two days. just good to get out the door and stay on schedule.
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 #5735 on: December 06, 2022, 09:09:55 pm »
+1
- run 35:38, 7.01 km
left achilles a little stiff now a couple of hours later. going to take tomorrow off.

46 km over the last seven days is a big jump, need to be careful.
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 #5736 on: December 08, 2022, 08:17:21 pm »
+3
- tempo
-- warm up x 2 km
-- 5 km @ 4:31 [4:33, 4:30, 4:30, 4:31, 4:30]
-- cool down

hell yeah. this is 1:35 half marathon pace. i couldn't do that for 21.1 km, at least on a route with climbs like this one has. but if i stay healthy and consistent, i'll definitely be able to by march.

EDIT: i just looked at the results from last year's rock and roll half marathon. noticed that a friend finished in 1:24, just outside the top 100 overall, 19th in our age group (out of about 7,500). that's pretty impressive. 1:35 would put me around 350th overall, or around 65th in the age group. 1:30 would put me closer to 40th in the age group and top-200 overall.

even 1:35 is 95th percentile, that's cool.
« Last Edit: December 09, 2022, 10:22:47 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5737 on: December 17, 2022, 10:40:48 am »
+4
did not run the rest of the week, work and life blew up. but i did get up and run the 5k that i'd signed up for this morning.

- 5k race, 20:46 (watch), 20:44 (chip)
pretty happy with that, goal was to run under 21 and i did. chip time pending but it'll also be under, i saw the clock ticking as i crossed the finish line. even better, my final km was the fastest (4:06), so i managed not to go out too hard. good stuff.

EDIT: added chip time. kind of unusual for it to be shorter than the watch time but i guess the course measurement was really accurate.
« Last Edit: December 18, 2022, 09:40:11 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #5738 on: December 18, 2022, 05:15:41 pm »
+1
- run 24:36, 4.80 km
just to get the blood flowing a little. pretty cold and a bit windy.
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

vag

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Re: a fast and explosive donkey!
« Reply #5739 on: December 19, 2022, 03:09:20 am »
0
Good job on that race, great time considering the overall weather and preparation conditions! :highfive:
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 #5740 on: December 21, 2022, 06:06:02 pm »
0
- run 54:47, 9.45 km
w/gf, quite slow as she was low on energy.
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 #5741 on: December 31, 2022, 02:26:40 pm »
0
- run 37:10, 7.40 km
time to get busy, been a couple of weeks of low to no activity with the holidays and work going through the roof.
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 #5742 on: January 01, 2023, 05:21:57 pm »
0
well, so much for getting busy. woke up this morning with the worst hangover in recent memory. was feeling okay enough by late afternoon to drag myself out the door but didn't achieve much, except the in the sense that something>>>nothing.

- run 20:43, 3.92 km
felt like shit
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 #5743 on: January 02, 2023, 02:52:22 pm »
0
- run 7.52 km, 43:14
w/gf, relaxed pace. left ankle started doing something funny in the final km.
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 #5744 on: January 03, 2023, 08:06:29 pm »
0
- run 39:22, 7.58 km
legs still a little stiff/sluggish. left ankle was there right at the beginning but milder than yesterday and it went away.
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