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Author Topic: a fast and explosive donkey!  (Read 19057822 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #6660 on: October 07, 2026, 06:40:36 pm »
+1
- SubT 5 x 1500m
-- warm up
-- intervals @ 4:16-21 w/60-75s walking rest
-- cool down
a little warmer but not hot. stayed SubT the whole time, good. pretty tired today, did not sleep well last night.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6661 on: October 08, 2026, 06:42:22 pm »
0
- run 56:34, 10.43 km
warm and pleasant again, low humidity.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6662 on: October 09, 2026, 04:00:30 pm »
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- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:03-4:15 w/ 60-75s walking rest
-- cool down
just had to rest a little longer after one of the later reps. uphill/downhill splits pronounced and i overdid one. 4:03 is technically too fast but that rep happened to be all downhill so whatever.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6663 on: October 10, 2026, 11:35:28 am »
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- run 56:31, 10.45 km
cooler but more humid. we're gonna get the tail end of a hurricane tomorrow, should make the long run a little interesting (read: wet).
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LBSS

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Re: a fast and explosive donkey!
« Reply #6664 on: October 11, 2026, 01:33:35 pm »
+1
- long run w/SubT 3 x 2.5 km, 1:36:46, 19.34 km
-- warm up
-- intervals @ 4:21, 4:16, 4:15 w/ 60s walking rest
-- cool down
raining and ~18 degrees, felt great although i was soaked. HR topped out at 159, i think i may be underrating the amount of climbing in the other interval loop i do. this one isn't flat but it's flatter.

ETA: after this run, i’ve run more in 2026 than i did in 2025. proud of that.
« Last Edit: October 11, 2026, 07:01:06 pm by LBSS »
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Re: a fast and explosive donkey!
« Reply #6665 on: October 12, 2026, 05:45:40 pm »
+1
- RDL 95 x 8,6,4
same issue with grip, forgot the ring again. bigger issue is that my grip sucks.

- flat calf raise 95 x 10,10

- alfredson calf raise 15 lbs x 6,6/leg

- misc
-- spiderman push up x 6/side
-- bird dog x 10/side
-- strict DB row 55 lbs x 10/arm
-- dead bugs x 10
-- assisted dead hang x 30s
-- maybe one or two other things that i forget

golfer's elbow-esque pain on left arm. very mild but there, need to be careful with grip and probably not be so blase about warming up.
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LBSS

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Re: a fast and explosive donkey!
« Reply #6666 on: Today at 05:31:39 pm »
0
- run 54:56, 10.40 km
hot again, annoyingly. T+DI 145. right calf cramping a little post-run, it felt fine until after i got out of the shower. will gently massage and stretch and hopefully it'll be fine by tomorrow.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek
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