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Progress Journals & Experimental Routines / Re: Raptor's log
« on: Today at 11:36:34 am »
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 11:36:11 am »
- run 57:47, 10.43 km
humidity is back but i beat the heat at least. T+DI 151.
humidity is back but i beat the heat at least. T+DI 151.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 31, 2026, 11:32:09 am »
- run 59:11, 10.51 km
very easy pace, given the extra load over the weekend; concentrated on not letting HR go above 125. failed for just a bit on the steepest part of the climb out of the park but overall averaged 120, so that's good. T+DI 153. it's gonna be beastly this week, hopefully summer's last gasp.
i'm leaning towards bailing on the DC half, for logistical reasons more than anything. we just still have no rhythm with the baby.
very easy pace, given the extra load over the weekend; concentrated on not letting HR go above 125. failed for just a bit on the steepest part of the climb out of the park but overall averaged 120, so that's good. T+DI 153. it's gonna be beastly this week, hopefully summer's last gasp.
i'm leaning towards bailing on the DC half, for logistical reasons more than anything. we just still have no rhythm with the baby.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 30, 2026, 04:42:23 pm »
- run 1:44:03, 19.00 km w/ 1 km @ "strong" pace
T+DI 160 (88 temp + 72 dew point), HR fluctuated a bit as a result but still averaged 131. did km 17 in 4:40 just to mix things up a little.
T+DI 160 (88 temp + 72 dew point), HR fluctuated a bit as a result but still averaged 131. did km 17 in 4:40 just to mix things up a little.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 29, 2026, 02:28:15 pm »
yesterday
nothing, just straight-up too tired.
today
- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:01-4:11 w/ 60s+ rest
-- cool down
in AP4s. negative split overall, i.e., the latter five intervals were quicker on average than the first five. warm running to hot in the sun but less humid than it's been and there was a nice breeze. did my new road loop again, think i'll stick with ut.
nothing, just straight-up too tired.
today
- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:01-4:11 w/ 60s+ rest
-- cool down
in AP4s. negative split overall, i.e., the latter five intervals were quicker on average than the first five. warm running to hot in the sun but less humid than it's been and there was a nice breeze. did my new road loop again, think i'll stick with ut.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 27, 2026, 11:38:14 am »
- run 59:29, 10.55 km
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 26, 2026, 10:21:24 am »
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:13-16
-- cool down
found a ~1 km road loop that's, while not flat, at least free of steep climbs and very light on vehicle traffic. the neighbors there are gonna think i'm so weird.
-- warm up
-- intervals @ 4:13-16
-- cool down
found a ~1 km road loop that's, while not flat, at least free of steep climbs and very light on vehicle traffic. the neighbors there are gonna think i'm so weird.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 26, 2026, 10:20:02 am »achilles feeling pretty decent. still going to play it slow, though.
smart.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 25, 2026, 12:57:31 pm »
- run 58:05, 10.46 km
legs a bit dead to start out but felt okay after a couple km. was worried that i had run the SubT session yesterday too hard, given the conditions, but HR topped out at 164 and averaged in the mid-150s for the second and third sets so guess it was okay.
legs a bit dead to start out but felt okay after a couple km. was worried that i had run the SubT session yesterday too hard, given the conditions, but HR topped out at 164 and averaged in the mid-150s for the second and third sets so guess it was okay.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 24, 2026, 01:21:32 pm »
- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:23-24
-- cool down
run around midday and school is back in session so had to do on streets instead of track, i.e., with terrain/elevation change. slower than i've been as a result. on the plus side, less boring.
-- warm up
-- intervals @ 4:23-24
-- cool down
run around midday and school is back in session so had to do on streets instead of track, i.e., with terrain/elevation change. slower than i've been as a result. on the plus side, less boring.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 23, 2026, 01:35:05 pm »
- run 1:37:13, 17.65 km w/ 3 x 10s hill strides
warm and humid but not hot and a fresh breeze helped this feel pretty nice.
warm and humid but not hot and a fresh breeze helped this feel pretty nice.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 22, 2026, 09:51:59 pm »
last week
annual north carolina beach week with the fam. it was hot and extremely humid (dew point 80 most days). did two SubT workouts and two easy runs and also played tennis and pickleball and swam.
today
- run 38:22, 6.76 km
stretching legs after the long drive home.
annual north carolina beach week with the fam. it was hot and extremely humid (dew point 80 most days). did two SubT workouts and two easy runs and also played tennis and pickleball and swam.
today
- run 38:22, 6.76 km
stretching legs after the long drive home.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 14, 2026, 10:02:59 am »
- SubT 10 x 3 mins
-- warm up
-- intervals in 4:01-4:06
-- cool down
oh yeah, that's more like it. T+DI 148 but these felt easy. HR never went above 158.
-- warm up
-- intervals in 4:01-4:06
-- cool down
oh yeah, that's more like it. T+DI 148 but these felt easy. HR never went above 158.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 13, 2026, 10:12:00 am »
- run 59:03, 10.46 km
felt a bit better than yesterday, still slow. migraine is 95% gone. T+DI 145.
felt a bit better than yesterday, still slow. migraine is 95% gone. T+DI 145.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 12, 2026, 07:25:21 pm »
oh nice! 95 end to end, pretty much.