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Progress Journals & Experimental Routines / Re: Kingfush
« on: Today at 08:07:44 am »
damn you have a roman chair at home? if i ever move into a bigger house and can actually build out a home gym, that would be sick to have.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 08:04:33 am »
last week
- ski x 4 days (4-5 hours/day)
- treadmill run x 2 days
- strength circuits x 3 days
great fun until it took me 40 hours to get home because of three different perfectly timed storms in three different places, thousands of miles apart from each other. i am very tired.
- ski x 4 days (4-5 hours/day)
- treadmill run x 2 days
- strength circuits x 3 days
great fun until it took me 40 hours to get home because of three different perfectly timed storms in three different places, thousands of miles apart from each other. i am very tired.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 09, 2026, 07:39:00 pm »
- supportive speed
-- warm up
-- 7 x [1 km @ 105% MP, 1 km @ 85% MP]
-- cool down
RPE 7.5, kept one in reserve (Rx was 7-8 reps) because it's suddenly warm and the water fountain i was relying on for hydration was not working. work intervals 4:14-4:16 and rest intervals 5:05-5:13. right hip started bugging a little toward the end. did this in AP4s, which do feel a bit weird but less so than when i did the MP run the other weekend.
leaving for colorado tomorrow, four days of skiing ahead! will run on the treadmill in the mornings before breakfast but not going to impose any structure, mostly easy and might do some intervals to make things less boring. back sunday and then
-- warm up
-- 7 x [1 km @ 105% MP, 1 km @ 85% MP]
-- cool down
RPE 7.5, kept one in reserve (Rx was 7-8 reps) because it's suddenly warm and the water fountain i was relying on for hydration was not working. work intervals 4:14-4:16 and rest intervals 5:05-5:13. right hip started bugging a little toward the end. did this in AP4s, which do feel a bit weird but less so than when i did the MP run the other weekend.
leaving for colorado tomorrow, four days of skiing ahead! will run on the treadmill in the mornings before breakfast but not going to impose any structure, mostly easy and might do some intervals to make things less boring. back sunday and then
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 08, 2026, 04:59:06 pm »
- run 44:36, 7.80 km
yep, fatigued! been waiting for a workout to make me feel it the next day and got what i was waiting for.
yep, fatigued! been waiting for a workout to make me feel it the next day and got what i was waiting for.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 07, 2026, 04:31:38 pm »
- long fast run
-- warm up
-- 10 km @ 90% MP (4:55 avg)
-- 8 km @ 92% MP (4:48 avg)
-- 9 km @ 94% MP (4:44 avg)
-- cool down
RPE a solid 8 despite never really breathing hard, definitely felt the fatigue building up in my legs. average paces were more like 90-93-95% of MP, which is fine.
-- warm up
-- 10 km @ 90% MP (4:55 avg)
-- 8 km @ 92% MP (4:48 avg)
-- 9 km @ 94% MP (4:44 avg)
-- cool down
RPE a solid 8 despite never really breathing hard, definitely felt the fatigue building up in my legs. average paces were more like 90-93-95% of MP, which is fine.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 06, 2026, 06:51:04 pm »
- run 1:12:46, 13.64 km
back to normal-ish, although i felt blah most of the day and had to drag myself out the door for this in late afternoon. the run helped.
back to normal-ish, although i felt blah most of the day and had to drag myself out the door for this in late afternoon. the run helped.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 05, 2026, 08:13:39 am »
- run 58:07, 10.48 km
focused on keeping it easy. felt slow and was, just a little. 5:33 pace is just a bit below what my normal easy run pace has been the last couple months. makes sense.
focused on keeping it easy. felt slow and was, just a little. 5:33 pace is just a bit below what my normal easy run pace has been the last couple months. makes sense.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 04, 2026, 07:24:14 am »
- supportive speed
-- warm up
-- 2 x [2 km @ 108-110% MP, 400m jog]
-- cool down
at the track, yay. Rx was 4 x 2 km, cut it in half in line with phily bowden's recommendation (40-50% volume reduction) for a first post-illness workout. considered doing 3 x 2 but decided discretion the better part of valor. reps were a little on the fast side, 3:59 and 4:00 average.
evening
- squat 225 x 4,4
weak, not surprising
- calf raise 225 x 6,6
- superset x 2
-- TTB x 5
-- pull up x 5
something better than nothing.
-- warm up
-- 2 x [2 km @ 108-110% MP, 400m jog]
-- cool down
at the track, yay. Rx was 4 x 2 km, cut it in half in line with phily bowden's recommendation (40-50% volume reduction) for a first post-illness workout. considered doing 3 x 2 but decided discretion the better part of valor. reps were a little on the fast side, 3:59 and 4:00 average.
evening
- squat 225 x 4,4
weak, not surprising
- calf raise 225 x 6,6
- superset x 2
-- TTB x 5
-- pull up x 5
something better than nothing.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 03, 2026, 05:05:10 pm »
unbelievably, headache lingered into today. gonna shuffle some things around after watching a recent video phily bowden made about adapting plans (e.g., when you get sick) and hopefully won't lose too much!
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 02, 2026, 08:25:04 am »
yesterday's low-grade headache turned into a migraine overnight, worst one i've had in several months. what joy. it's dissipating now but fml, it sucked.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 01, 2026, 03:13:06 pm »
feel worse today illness-wise: headache/head fog, cough is more frequent, nose is running more and feels stopped up when i'm prone. i also realized that i haven't slept very well since at least tuesday night. frustrating, but really seems like taking a day off is the wise choice.
ETA: red hare pro 9's came, ordered a half size up and they are too small. length is fine but they're a little too narrow and (bigger issue) the volume is too low. damn it.
ETA: red hare pro 9's came, ordered a half size up and they are too small. length is fine but they're a little too narrow and (bigger issue) the volume is too low. damn it.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 28, 2026, 01:37:03 pm »
- MP run
-- warm up + strides
-- 15 km @ MP (4:28 average)
-- cool down
carrying a fair amount of fatigue into this and i guess being sick didn't help. RPE 8.5, breathing wasn't hard, despite the lingering cough/chest congestion, but legs felt heavy and stiff from the jump and that carried through. Rx was 9-10 miles but to modulate based on fatigue and not let it get too hard, hence stopping when i did. first time wearing AP4s, they were okay.
ETA: hours later, still getting the weird involuntary muscle twitches in my lower legs that i associate with half marathon races. guess my legs really are tired.
-- warm up + strides
-- 15 km @ MP (4:28 average)
-- cool down
carrying a fair amount of fatigue into this and i guess being sick didn't help. RPE 8.5, breathing wasn't hard, despite the lingering cough/chest congestion, but legs felt heavy and stiff from the jump and that carried through. Rx was 9-10 miles but to modulate based on fatigue and not let it get too hard, hence stopping when i did. first time wearing AP4s, they were okay.
ETA: hours later, still getting the weird involuntary muscle twitches in my lower legs that i associate with half marathon races. guess my legs really are tired.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 27, 2026, 04:53:44 pm »
- climb x 30 mins
so rusty, grip so weak. felt okay to get on the wall a little.
- run 1:16:54, 14.43 km
felt much better today. still coughing and sniffling a little but not too bad. didn't sleep super well but again, better than the night before. hopefully will be back to normal by tomorrow, fingers crossed.
so rusty, grip so weak. felt okay to get on the wall a little.
- run 1:16:54, 14.43 km
felt much better today. still coughing and sniffling a little but not too bad. didn't sleep super well but again, better than the night before. hopefully will be back to normal by tomorrow, fingers crossed.
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Progress Journals & Experimental Routines / Re: Kingfush
« on: February 26, 2026, 07:33:23 pm »
man when was the last time you went a day without squatting 405?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 26, 2026, 07:32:39 pm »
welp, came down with a cold right as i was hitting my stride. rested today instead of planned kenyan-style progression run. hopefully a good night's sleep will help, last night i barely slept at all.