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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 07:49:32 am »
- track
-- warm up
-- 10 km @ 85% 5k pace
-- cool down
RPE 7 ("still relatively fresh at the end, could have kept going a couple more miles if i wanted to"), which is about right for this workout. 85% of my 5k is 4:31, averaged 4:28, so more like 86-87%.

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 20, 2026, 07:41:11 am »
- run 52:24, 9.45 km
cold, air temp 18/-8 and windchill down to 9/-13. wore fleece gloves over liner gloves and balaclava, and R1 fleece. hands were much more comfortable, hurray. got just a little sweaty but not bad.

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 19, 2026, 03:59:01 pm »
- climb x 30 mins

- squat 225 x 5,5

- calf raise 225 x 6,6

- KB SLRDL 20kg x 5,5

- gettin' old circuit
chin ups x 10,9; spiderman push ups x 5,5; did the L-sits on my fingertips, which made it easier.

- TTB x 5,5

4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 18, 2026, 06:30:40 pm »
- run 2:09:08, 23.03 km
took the hillier and more technical trail toward the beginning, which slowed down overall average pace quite a bit. 443m/1453' of elevation gain, or a bit over 100'/mile. RPE 5. as these get longer and faster, i need to start taking some fuel with me. even at this distance it wouldn't hurt, although i don't need it.

84+ km for the week, nice. down week this coming week, then will be pushing past 90 and then 100 over the following two weeks. let's go.

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 17, 2026, 03:38:09 pm »
- run 1:15:19, 13.67 km
deliberately slowed down just a bit. a few little tweaks along the way, i'll do tomorrow's long run as planned but it's good that the upcoming week is a deload. RPE 3.

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2026, 07:54:04 am »
- track
-- warm up (incl. strides x 3)
-- 4 x [3 min @ 95% 5k, 1 min jog, 2 min @ 5k, 1 min jog, 1 min @ 102% 5k, 3 min jog]
-- cool down
chilly (-6/22) but not windy. mangled the first rep by accidentally pushing the lap button. so it was more like 1 min @ 95% 5k right into 3 min @ 5k. moron. after that all good, paces were around what they should have been, or a second or two quick. had a hard time keeping pace consistent but averages worked out. had the track to myself so did the third and fourth sets clockwise (opposite normal). RPE 6.5.

7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 15, 2026, 06:35:08 pm »
- run 43:39, 8.06 km
did in the evening rather than morning because i didn't sleep well again. cold and blustery, about -11C/12F with windchill. RPE 2.

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 14, 2026, 07:43:43 am »
- track
-- warm up
-- 6 x [1200m @ 90-92% of 5k pace, 200m jog]
-- cool down
was supposed to be 1 minute rests but i fucked up programming the workout in my watch so ended up doing the whole thing on the fly. meant reps were more like 1220-1230m, and pace was a little quick. 90-92% of my 5k pace is 4:15-4:20/km, and reps were more like 4:10-4:14. RPE 6, though, so i wasn't over-pushing.

afternoon

- climb x 15 mins
just a few yellows and reds (easiest) to warm up. more fun than jumping rope.

- squat 205 x 5,5

- calf raise 205 x 6,6

- gettin' old circuit
only one time through, started to feel weird. i think i'm just tired. didn't sleep well last night.

- KB suitcase hold 32kg x 10s/side

ehhh that was enough today.

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 13, 2026, 07:38:59 am »
- run 1:13:37, 13.67 km
left a little earlier than usual, before 6. so the run was mostly in the dark, including the stretch in the park, and i was mostly alone. it was nice, cool feeling. RPE 3.

10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 11, 2026, 11:49:31 am »
- run 1:54:46, 21.25 km
rolling hills, allowed myself to keep pace up a little so HR averaged 142 but crept into the 150s on uphills. had to stop to go to the bathroom twice. RPE 5.5, partly because i didn't take any fuel or water with me.

right plantar flexor came and went but never bad.

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 10, 2026, 01:39:03 pm »
- dreadmill x 10 km

- squat 205 x 5,5

- calf raise 205 x 6,6

- gettin' old circuit
chinups x 9,8; spiderman push ups x 5,4

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 09, 2026, 07:13:02 am »
- track workout
-- warm up
-- 8 x [3 min @ 90-92% 5k w/ 45s jogging rest]
-- cool down
first few reps were too fast, like 4:10-4:14. then settled down, rest in 4:16-4:18. RPE 5. felt too easy, but i'm trusting the process.

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 08, 2026, 07:43:46 am »
- run 57:17, 10.27 km
right hip bugging a little.

14
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 08, 2026, 07:41:50 am »
damn, how's your head?!

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 07, 2026, 07:41:35 am »
- track workout
-- warm up (strides x 3)
-- 4 x [3 min @95% 5k, 1 min jog, 2 min @ 5k, 3 min jog]
-- cool down
standing rest after third set because the running club takes a picture every week and the timing lined up just right with that rest period. RPE 7. kept average pace in range on each rep (4:05-4:06 and 3:56), except the last set was a little too fast (4:00, 3:53), i guess thrown by the standing rest.

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