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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 29, 2026, 07:24:27 pm »
- run 56:40, 10.45 km w/ 4 x 15s strides
watch gave me the distance back.
watch gave me the distance back.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2026, 07:15:40 pm »
- warm up
- RDL 85 x 10,10
- 15-degree calf raise 85 x 10,10
- superset x 2
-- BSS bw x 10/leg
-- suitcase carry 20kg x 20s/side (first set pinching a bumper plate, second set holding the barbell)
- RDL 85 x 10,10
- 15-degree calf raise 85 x 10,10
- superset x 2
-- BSS bw x 10/leg
-- suitcase carry 20kg x 20s/side (first set pinching a bumper plate, second set holding the barbell)
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2026, 08:24:10 am »
yeah, i'm excited to have something to work towards again! and of course i immediately got a two-day migraine, starting on friday evening. no training over the weekend. it's gone now (monday morning) but jfc what a waste of a weekend.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 25, 2026, 12:27:39 pm »
- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:07-4:13 (last rep 4:19 but it was entirely uphill)
-- cool down
HR numbers suspect because monitor wouldn't connect to watch for some reason. felt pretty good, though. ran the opposite direction from usual on the interval loop, which meant the long uphill portion was steeper.
-- warm up
-- intervals @ 4:07-4:13 (last rep 4:19 but it was entirely uphill)
-- cool down
HR numbers suspect because monitor wouldn't connect to watch for some reason. felt pretty good, though. ran the opposite direction from usual on the interval loop, which meant the long uphill portion was steeper.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 25, 2026, 08:29:28 am »
signed up for the one city marathon in newport news, va on march 7. https://www.onecitymarathon.com/marathon
gonna keep doing SubT with the children's national 5k next month (my first big 5k, i think there's 1000+ people running it) and another 5k and a half in november as check-in races. then switch to davis for marathon build. lfg.
gonna keep doing SubT with the children's national 5k next month (my first big 5k, i think there's 1000+ people running it) and another 5k and a half in november as check-in races. then switch to davis for marathon build. lfg.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 24, 2026, 06:49:37 pm »
- run 56:00, 10.41 km
legs felt great. not sure why watch has suddenly started docking me 20-30m on this loop.
legs felt great. not sure why watch has suddenly started docking me 20-30m on this loop.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 23, 2026, 11:55:07 am »
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:15-18
-- cool down
14 degrees and overcast. HR never rose about 161 (threshold is ~163 per watch) and peak average was 153. also never had to take more than 60s rest. glory to god, who hath given us the autumn to follow the summer.
-- warm up
-- intervals @ 4:15-18
-- cool down
14 degrees and overcast. HR never rose about 161 (threshold is ~163 per watch) and peak average was 153. also never had to take more than 60s rest. glory to god, who hath given us the autumn to follow the summer.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 22, 2026, 09:12:27 am »
- run 57:19, 10.42 km
season changed overnight. like 13-14 celsius and raining. legs a bit heavy so this was no faster than it's been but it felt so nice.
season changed overnight. like 13-14 celsius and raining. legs a bit heavy so this was no faster than it's been but it felt so nice.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 21, 2026, 04:10:49 pm »
- RDL 83 x 10,10
- 15-degree calf raise 83 x 10,10
need to do these in shoes from now on. socks unstable on the slant board and also will get torn up.
- BSS x 10,10/leg
- spiderman push up x 5,5/side
wife's first day back at work, i didn't leave myself enough time!
- 15-degree calf raise 83 x 10,10
need to do these in shoes from now on. socks unstable on the slant board and also will get torn up.
- BSS x 10,10/leg
- spiderman push up x 5,5/side
wife's first day back at work, i didn't leave myself enough time!
10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 20, 2026, 05:14:41 pm »
- long run 1:41:55, 19.51 km, w/ SubT 3 x 10 mins
-- intervals @ 4:20-21 w/ 60-90s rest
T+DI 152 but the cool weather is finally coming this week. HR somewhat elevated as result of the conditions but still averaged under 163 for all reps. don't feel as overcooked as i did on wednesday; helped that it was overcast, as well. achilles felt good.
i think this combo of long run with the 3 x 10 min or equivalent is going to work. i basically run about 7.5 km to get to the start of the interval stretch, do the intervals, and then run the shorter route home. easily scales to longer intervals when the time comes but for now ~20 km with ~7 km of work seems good.
-- intervals @ 4:20-21 w/ 60-90s rest
T+DI 152 but the cool weather is finally coming this week. HR somewhat elevated as result of the conditions but still averaged under 163 for all reps. don't feel as overcooked as i did on wednesday; helped that it was overcast, as well. achilles felt good.
i think this combo of long run with the 3 x 10 min or equivalent is going to work. i basically run about 7.5 km to get to the start of the interval stretch, do the intervals, and then run the shorter route home. easily scales to longer intervals when the time comes but for now ~20 km with ~7 km of work seems good.
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Progress Journals & Experimental Routines / Re: Loopie's Log
« on: September 20, 2026, 09:44:51 am »
good for you for getting in the time anyway, then!
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 19, 2026, 01:00:45 pm »
- run 58:14, 10.44 km
warm but much less humid today. i'm definitely skipping the half tomorrow.
warm but much less humid today. i'm definitely skipping the half tomorrow.
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Progress Journals & Experimental Routines / Re: Loopie's Log
« on: September 18, 2026, 04:43:15 pm »
what happened during that treadmill-only stretch?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 18, 2026, 11:17:53 am »
- SubT 10 8 x 3 mins w/ 60s walking rest
-- warm up
-- intervals @ 4:11-4:24
-- cool down
T+DI 151, fml. decided going in to do 8 reps because of the overcook on wednesday. seventh rep was so slow (4:24, all others 4:19 or below) that i rested an extra 30s before the last rep. achilles felt/feels good.
-- warm up
-- intervals @ 4:11-4:24
-- cool down
T+DI 151, fml. decided going in to do 8 reps because of the overcook on wednesday. seventh rep was so slow (4:24, all others 4:19 or below) that i rested an extra 30s before the last rep. achilles felt/feels good.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 17, 2026, 05:30:42 pm »
good advice, thanks!
- run 57:49, 10.43 km
achilles felt fine so i was tempted to do some hill sprints at the end, but i heard joe's voice scolding me in my head and restrained myself. T+DI in the 140s but not sunny so this wasn't too bad. kept an eye on HR despite the heat because of overcooking it a little yesterday.
- run 57:49, 10.43 km
achilles felt fine so i was tempted to do some hill sprints at the end, but i heard joe's voice scolding me in my head and restrained myself. T+DI in the 140s but not sunny so this wasn't too bad. kept an eye on HR despite the heat because of overcooking it a little yesterday.