Author Topic: a fast and explosive donkey! (Read 19239623 times)

LBSS · « **Reply #6675 on:** October 18, 2026, 12:31:31 pm »

thanks! yes, first time under 19.

- long run w/SubT 3 x 2.5 km (60")
-- intervals @ 4:19, 4:16, 4:15
-- total 1:36:46, 19.31 km
legs felt good, except left achilles is a tiny bit sore. spectacular day: around 5-6 degrees, clear blue skies, and no wind to speak of. if it had been like this yesterday, maybe could have hit sub-18:50.

saw that rantojapan uses the (xx") notation to mark rest intervals, that is neater than what i was doing before so will adopt it.

LBSS · « **Reply #6676 on:** October 19, 2026, 04:55:02 pm »

- animal movements

- RDL 90 x 8,8
used straps like a good, sensible boy.

- flat calf raise 90 x 10,10

- alfredson calf raise 20 lbs x 8,8/leg

- superset x 2
-- deep BSS bw x 10/leg
-- push up x 15
-- hollow body hold x 20s
-- DB row 55 lbs x 15/arm

later

- assisted dead hang 30s x 3
first rep added a few single-arm hangs back and forth for a few seconds each.

LBSS · « **Reply #6677 on:** October 20, 2026, 12:15:34 pm »

- run 57:43, 10.45 km
did not look at watch once. HR average 121, no single km averaged over 124.

LBSS · « **Reply #6678 on:** October 21, 2026, 05:32:56 pm »

- SubT 5 x 1.5 km (60")
-- warm up
-- intervals @ 4:15-18
-- cool down
later intervals a couple seconds slower because more predominantly uphill on the loop. nice evening, not quite cool but not hot.

LBSS · « **Reply #6679 on:** October 22, 2026, 07:21:29 pm »

- run 56:42, 10.42 km
a hair warmer than yesterday.

LBSS · « **Reply #6680 on:** **Today** at 02:13:03 pm »

- SubT 10 x 3" (60")
-- warm up
-- intervals @ 4:07-14 (final one 4:19)
-- cool down
around rep five, the wind picked up and unfortunately it was a headwind for the uphill portion of the loop. final rep was almost entirely uphill and into that wind, hence the significantly slower pace.

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Author Topic: a fast and explosive donkey! (Read 19239623 times)

LBSS

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