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Messages - Joe

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1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 05, 2026, 03:58:15 pm »
05-02-26

-- Run
- w/u
- 6:30 @ SubT / 90s rest
- 4 x [1k @ SubT / 90s rest]
- c/d

Total 9.41k, 50:12

OL Calf Raise x a bunch

Notes

4:22 avg pace for the reps, 162 Avg HR, only briefly over 170. So just about nail on the head.

Thought I had selected the workout (meant to be 4 x 6' on / 90s off)  but turns out I accidentally was just in normal run mode. Worked out perfectly since this ended up being 23:58 at SubT when I was aiming for 24 mins.

Calf raises getting easy with +30kg so time to increase. Experience literally 0 pain in my left foot now doing them, which is hype. Still get occasional jabs here and there but basically a non issue now.

2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 04, 2026, 03:48:45 pm »
04-02-26

Run -- 7.13k, 44:37

Lift -- chins, dips

Notes

Felt pretty good!

3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 03, 2026, 04:45:06 pm »
03-02-26

-- Run
- w/u
- 3 x (8' on, 2' off) [4:29 avg on]
- c/d

Total, 9.01k, 48:52

Notes

Took a while to warm into this. Average HR in the 150s for the reps, so probably a little easy, max HR 164. But fine to start easy while getting used to the routine and sessions again.

4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 02, 2026, 04:07:23 pm »
02-02-26

Run -- 7.4k, 51:44

Notes

plodplodplod

Quote from: LBSS on February 01, 2026, 10:06:50 am
really interested to see how NSM works for you!

yeah, looking forward to it. I basically did it before but with less sensible load progression. While i'm not 100% sold on the 'this is the only kind of workout you need' aspect, I think the real point is 'don't burn yourself out, do some form of sensible load tracking, because that allows sensible load progression' which I 100% buy, and which aligns with how I organised my lifting when that was a focus. cba to think about periodisation, tapering, deloads etc, just find something that let's you progression and lock in to that.

This is the plan I made, look how simple!


5
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 01, 2026, 08:14:46 am »
01-02-26

Run -- 10.00k, 1:07:08

Curls + laterals

Notes

The plodder returns. Somewhat to be expected with return of actual sessions + also doing leg training yesterday. Guess that the double on Friday was also two quicker runs. Anyway, still excited about training.

Meant to note yesterday, one other change I'll be making is to let pace for sessions on weekday mornings be a little slower if needed. Think I'm just not an early morning guy when it comes to running and maybe some of the grind previously was trying to hit 'fresh weekend' paces at 6.45 pre-food and caffeine.

6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 31, 2026, 11:01:03 am »
31-01-26

-- Run
- w/u
- 8 x (3' on / 1' off)
- c/d

9.88k, 52:17 total.

-- Lift
RDL, Reverse Nordic, Lunge, OL Calfs, Dips, Chins

Notes

4:16 pace average for the reps, Average HR in the mid 160s, peaking in the low 170s. RPE of final rep like 3/4. Looks like I've retained a decent level of fitness there.

Read James Copeland's book on his training/Norwegian Singles Method and realised today is exactly 15 weeks out from the next half marathon I signed up for. My peak CTL that I've reached is 47, and my CTL going into my last/first half was 43.

Given this, my goal is to ramp up pretty conservatively and aim to hit 52 CTL in the week before Hackney. I'm at 37/38 atm, so that's a ramp rate of 1 per week, and just involves increasing weekly load 5 per week, peaking at around 400.

Means starting at ~320 mins easy + 72 mins SubT, increasing those each by ~3-5 and ~1-3 min per week, peaking at 370/96.

Excited! Not really ever done a proper running training plan before, and think that sitting out and working through this and how to build at a sensible rate was a good exercise. Hoping this will keep me pretty fresh -- weeks 1 through 9 of this look pretty easy to me, tbh. Which is good! Think in the past I went aggressive with load building, jumping from 320 -> 350 -> 380 rather than building more gradually.

7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 30, 2026, 01:32:49 pm »
30-01-26

AM --
Run - 4.79k, 25:59
Lift - misc upper body stuff

PM --
Run - 4.05k, 20:36

Notes

Feel pretty fatigued lately, had a two day mild head/neck ache, which is usually the sign that I'm little wrung out. Need a proper restorative weekend (which doesn't mean one where I don't train, just need to do some nice and/or fun stuff as well0

8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 28, 2026, 04:10:25 pm »
28-01-26

Run -- 6.33k in 35:58

9
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 27, 2026, 04:04:50 pm »
27-01-26

Run --
- w/u
- 5 x (1k on / 300m steady) [4:25 avg on, 4:55 off]
- c/d

9.75k, 50:31

Lift -- RDL, Nord, curls

Notes

Meant to be 3 x 1.7 on 0.3 off but i messed up inputting that to my watch, it seems, so winged it a bit.

10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 26, 2026, 03:45:08 pm »
26-01-26

Run -- 5.08k, 34:57

Lift -- Chins, dips

Notes

Feet a little sore so kept it short.

11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 25, 2026, 07:57:15 am »
25-01-26

Run -- 10.23k, 1:01:20

Notes

Nice, good to have a 6:00 easy run at sub 130 HR day after a session + some calf work. Felt pretty decent/robust despite some ricketty feelings at points this week. Kept it shorter because, as I say, no need to rush. Load for the week, per intervals.icu, was at 305, so ~43/day. Peak fitness I reached was 47, so a steady build up from here should get me there in a matter of weeks as long as I am sensible and say under injury thresholds/pay attention to body signals.

12
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 24, 2026, 07:52:23 am »
24-01-26

Run -- 2k easy, 2k steady, 1k easy, 2k steady, 1k subT [4:15], 1k @ 5k [3:54], cooldown

10.46k, 55:38

Lift -- OL Calf, Chins, Dips, laterals, curls, flyes

Notes

Had too big a bowl of oats too soon before the run, so felt pretty bad until about kilometer 6. Pleased with how controlled that 3:54 k felt! Steady here is like 4:50 pace, fwiw.

13
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 23, 2026, 03:59:54 pm »
23-01-26

Run -- 6.50k, 44:51

Notes

HR in the 110s/low 120s most of this. Kept is very easy and pretty short. Want do to a bit more volume this weekend, but trying to keep the rebuild conservative stil. Aiming for ~25k over the weekend for ~60k on the week.

14
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 22, 2026, 04:00:43 pm »
22-01-26

Progression Run - 6:41, 6:01, 5:22, 5:04, 5:09, 4:51, 4:30, 4:31, 4:20, cooldown

Total - 9.57k, 50:07

RDLs + Rev Nords + Curls + Laterals

15
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 21, 2026, 03:51:51 pm »
21-01-26

Run -- 8.12k, 52:33

Lift -- chins, dips, OL calf raise

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