Author Topic: a fast and explosive donkey!  (Read 1729861 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #6030 on: September 19, 2024, 07:56:06 pm »
0
- run to gym

- climb x 30-40 mins
tired, everything felt hard and uncoordinated. stopped early and did not attempt anything challenging - the easy shit was challenging enough. better luck next time.

- run home
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 #6031 on: September 22, 2024, 05:52:16 pm »
+2
yesterday

- run 1:08:43, 12.26 km

today

- warm up

- bouldering x 90+ mins
much better headspace than the last couple of times. a friend came partway through who's a bit better than me and that's always a help: she has good ideas and also just encouraged me to try stuff i wouldn't have on my own.
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 #6032 on: September 23, 2024, 07:39:33 pm »
+1
- run 1:01:02, 9.65 km
nice.
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 #6033 on: September 26, 2024, 09:40:59 am »
0
right lower leg discomfort started a couple of runs ago, i forgot to note it because each time it goes away after the first couple of km. but since it was persisting i decided to take a break. trying not to repeat previous error of trying to run through discomfort behind my shin. it always turns into pain and forces a longer break.

last night

- climb x 60 mins
okay, managed an orange one that 3-4 of people were working on together, i was the first to actually complete it  :)
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 #6034 on: September 26, 2024, 09:56:17 pm »
+1
- run 38:24, 6.38 km
no pain, hurray.
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 #6035 on: September 30, 2024, 08:00:49 pm »
0
- run 47:08, 7.22 km
did a couple strides at the end, left achilles did not like it.
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 #6036 on: October 02, 2024, 07:37:51 am »
+1
last night

- climb x 90 mins
hands rubbed raw, they really revert so fast if i go more than a few days without climbing
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 #6037 on: October 03, 2024, 08:34:14 pm »
+2
- squat
-- 1RM test: 265, 275
-- 205 x 5,5
not unhappy with this, given the last time i tried a 1RM was more than 8 years ago. also the rep was slow but not a true max. given how little i've been lifting, i kept it conservative. it's a bit under 1.7xbw.

- DL
-- 1RM test: 275, 295
see above. used straps. a bit under 1.8xbw.

- climb x 45 mins

interesting to have a baseline now.
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 #6038 on: October 04, 2024, 01:59:49 pm »
0
- run 38:24, 6.38 km
no pain, hurray.

Yessss!!!  :headbang:
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 #6039 on: October 05, 2024, 10:36:32 am »
0
last night

- run 37:47, 6.00 km
quite sore from the squatting. unsurprisingly, it's worse this morning as i type this (day 2).
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 #6040 on: October 06, 2024, 07:23:35 pm »
0
- treadmill run x 10 mins

- climbing x 2 hours
hands are raw. pretty fun climbing though.

- push ups x 20,20

- TTB/windshield wipers x a few sets
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 #6041 on: October 07, 2024, 06:15:13 pm »
0
- dreadmill run x 10 mins

- squat 205 x 5,5,5

- DL 225 x 5

arms (elbows, oddly) starting to get sore/achy from the flu, covid, and hep B shots i got earlier. called it a day. ETA: also upper shoulders have been feeling jacked all day, and that weird little discomfort i was having on squats over the summer was back. something a little screwy going on up there independent of the shots.
« Last Edit: October 07, 2024, 06:29:45 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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #6042 on: October 08, 2024, 04:40:14 pm »
0
shots knocked me on my ass. i slept until noon and have barely been able to get off the couch today. woof. worth it but jesus christ, taking sick days was more fun as a kid.
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

Joe

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Re: a fast and explosive donkey!
« Reply #6043 on: October 11, 2024, 04:11:42 pm »
+1
shots knocked me on my ass. i slept until noon and have barely been able to get off the couch today. woof. worth it but jesus christ, taking sick days was more fun as a kid.

flu shot has got hands this year, my wife and i are totally wrecked
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: a fast and explosive donkey!
« Reply #6044 on: October 12, 2024, 04:01:36 pm »
0
thursday

- climb x 75 mins
pretty okay

today

- dreadmill intervals
-- warm up x 10 mins
-- 4 x (3 min @6:27, 1 min @10:00)
-- cool down

- squat 215 x 5,5,5
felt better than the other day. cued myself to screw my feet into the ground, that's a good one.

- BB OHP 95 x 5,5,5
no available benches

- DL 235 x 5
ok

- pull up x 10+3+3
myo rep style

- kroc row 75 x 15L, 16R

- hanging straight leg raise (to 90 degrees) x 10,10

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