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Author Topic: a fast and explosive donkey!  (Read 18280189 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #6615 on: August 30, 2026, 04:42:23 pm »
+1
- run 1:44:03, 19.00 km w/ 1 km @ "strong" pace
T+DI 160 (88 temp + 72 dew point), HR fluctuated a bit as a result but still averaged 131. did km 17 in 4:40 just to mix things up a little.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6616 on: August 31, 2026, 11:32:09 am »
0
- run 59:11, 10.51 km
very easy pace, given the extra load over the weekend; concentrated on not letting HR go above 125. failed for just a bit on the steepest part of the climb out of the park but overall averaged 120, so that's good. T+DI 153. it's gonna be beastly this week, hopefully summer's last gasp.

i'm leaning towards bailing on the DC half, for logistical reasons more than anything. we just still have no rhythm with the baby.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6617 on: September 01, 2026, 11:36:11 am »
0
- run 57:47, 10.43 km
humidity is back but i beat the heat at least. T+DI 151.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6618 on: September 03, 2026, 01:28:18 pm »
+1
yesterday

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:14-23
-- cool down
out at in-laws' again, adjusted watch to give myself a bit more space to slow down on the uphills. went well. pretty hot and humid but the trail i run on out there is almost 100% shaded.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6619 on: September 03, 2026, 07:03:41 pm »
0
- run 58:07 10.48 km
had to run in late afternoon, after we got back from virginia. T+DI 163, second-highest of the year. surprised by how "quick" my average pace was under the circumstances, although i did allow a little HR drift because of the conditions: averaged 130 and peaked at 143, so still not high but a little higher than it strictly should be for an easy run. left achilles and hamstring tendons (at the knee) both feeling a little the worse for wear. i'm going to try to get up and run tomorrow but if they feel achy at all, i'll bail.
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Re: a fast and explosive donkey!
« Reply #6620 on: September 04, 2026, 01:08:08 pm »
+1
- SubT 10 8 x 3 mins
-- warm up
-- intervals @ 4:07-14 w/60-120s walking rest
-- cool down
last two rest periods were longer to bring HR down. T+DI 156. legs felt fine, but it was so hot and i want to be able to run hard on sunday so i cut the last two reps.
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