Author Topic: a fast and explosive donkey!  (Read 1081313 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #5940 on: March 17, 2024, 06:16:43 pm »
+1
- run 56:19, 11.33 km; 4 indiv km @ 4:24, 4:11, 4:14, 4:22
first interval was entirely uphill, middle two were mostly downhill, last one was mixed.

a few hours later

- run/hike/scramble x 1:29, 6.00 km
went out to billy goat trail with wife, ran the out on the towpath and then hiked/scrambled back.
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 #5941 on: March 18, 2024, 06:03:58 pm »
0
- run 49:28, 8.02 km
was unseasonably warm the last few days, today back to cool and brisk. lovely running weather.
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 #5942 on: March 22, 2024, 03:41:55 pm »
0
wednesday

- run 30:22, 5.00 km

yesterday

- tempo
-- warm up
-- 2 x 1km @5k pace (3:46, 3:50)
-- cool down
a little too fast on the reps, doing them by feel (i.e., without a pace range programmed into my watch).

today

- run 50:49, 8.01 km
decided to bail on the 5k tomorrow because there's a flood watch through tomorrow morning and i don't feel like driving an hour to run a race i don't care about in 40 degree driving rain.
« Last Edit: March 22, 2024, 06:25:51 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 #5943 on: March 26, 2024, 01:31:55 pm »
0
sunday

- run 1:01:51, 9.74 km
with wife

*bathroom break*

- race pace practice
-- run 1 km
-- 3 km @ (4:21, 4:19, 4:17)
-- run 1.5 km
relatively pleased although this was short. the high-effort bit was mostly uphill and i managed to keep it right at or just under 10-mile target pace, without watch cues. it wasn't hard but also wasn't as easy as i'd like it to be given that the race is in a bit over a month.
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 #5944 on: March 26, 2024, 06:49:09 pm »
0
- tempo
-- warm up
-- 6 x 800m @ 5k pace (3:59, 3:55, 3:52, 3:55, 3:54, 3:58)
-- cool down
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