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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 31, 2026, 12:45:03 pm »
- SubT 10x3 mins
-- warm up
-- intervals @ 4:02-4:09
-- cool down
a bit hotter today; it was also later in the morning that i got out the door. so much more fun than the long intervals. total distance on this was >13 km.

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 30, 2026, 07:48:23 am »
yesterday

- SubT 5x6 mins
-- warm up
-- intervals @ 4:10-12
-- cool down
nice. warm and sunny but not too humid and a good breeze kept it pleasant. HR averaged mid-140s to mid-150s on the reps and topped out at 163, which is right on the money.

today

- run 55:42, 10.42 km w/4 x 10s hill strides
warmer than yesterday but still not that humid. strides rather than sprints at the end.

back in the grey zone on intervals.icu as of last weekend, good stuff.

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 29, 2026, 06:20:42 am »
thanks re: newborn! actually most thanks to my wife, who is very encouraging about keeping up training despite herself still not being healed enough to do anything more challenging than a couple of walks per day and some light core work. i did finally skip a day yesterday because the lack of sleep caught up with me and i felt drowsy all day.

and yeah i'm doing the intervals mostly on a track; on a ~1.3 km loop when the track's closed. it's fine, i'm not expecting them to be mentally stimulating. just whining, lol.

4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 27, 2026, 11:54:40 am »
- SubT 3x10 mins
-- warm up
-- intervals @ 4:17, 4:17, 4:16
-- cool down
quite warm and sunny but still not awfully humid. felt pretty good but man the ten minute intervals are boring.

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 26, 2026, 11:07:51 am »
- run 1:15:22, 13.66 km
starting to add a little more distance back in on sundays, will take it really slow.

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 25, 2026, 02:03:00 pm »
- run 59:24, 10.48 km w/ 5 x short hill sprints
nice and easy, didn't look at watch once.

7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 24, 2026, 10:45:05 am »
- SubT 10x3 8x3 mins
-- warm up
-- intervals @ 4:02-4:09 w/60-90s walking rest
-- cool down
at the coolidge track once again. another beautiful warm sunny day. extended a few of the rest periods in the back half to let HR come down below 130. wore AP4s.

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 23, 2026, 11:44:26 am »
- run 58:22, 10.44 km w/ 4 x hill sprints
sprints intermittently over the final stretch back to the house, 10-40s duration with walk/jog rest. spectacular day, a little too warm to be perfect for running but perfect for anything else outdoors.

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 22, 2026, 12:42:48 pm »
- SubT 5x6 mins 4x6 mins
-- warm up
-- intervals @ 4:20, 4:11, 4:12, 4:11
-- cool down
first interval around the high school before i realized the track was actually open. rest on track. probably too hard given conditions, my HR didn't get down under 150 until i got home. T+DI 157 and full sun.

10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 21, 2026, 04:12:21 pm »
thanks raptor!

- run 38:07, 6.71 km w/ 3 x hill sprints at the end
T+DI 160+, so freaking humid. baby is eating constantly and not sleeping much so neither are we. this phase is supposed to be pretty short and i really hope that's true!

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 20, 2026, 11:45:51 am »
- SubT 3x10 mins x 10,10,4 mins
-- warm up
-- intervals @ 4:20, 4:21, 4:22
-- cool down
T+DI 143, went out mid-late morning and it was warmer but less humid than it's been. the wildfire smoke seems to have passed, at least. week of total layoff = dialed back intensity, i cut the third rep off at 4 minutes. will plan to do similar on wednesday and friday. also the track isn't open this late so i ran around the other neighborhood high school, which is a little hillier.

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 19, 2026, 11:33:33 am »
- run 56:29, 10.43 km
ran by feel, shooting for easy but not very easy. did not check watch. HR ended up at 134, which is fine because T+DI is 153. i'm gonna have to get used to running at less than ideal times, especially in these early weeks while the baby's got no melatonin and so does not distinguish between day and night. felt so good to get back on my feet.

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 19, 2026, 06:59:37 am »
thanks man! pretty excited to be a dad, i have to say. despite the sleep deprivation.

yesterday

- warm up

- squat 50 x 10,10

- calf raise 50 x 10,10

- RDL 50 x 10,10

- push up x 10

- DB row 45# x 10

- bumper plate suitcase hold 15 x 20s/side

just stretching out a little. felt good.

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 18, 2026, 10:07:06 am »
tuesday

- assisted with birth of baby daughter

 :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat:

it has been a hell of a week. but we're home with her now and everyone is healthy, knock wood. did not get a single lick of training in - in fact, activity was so low during the four days we were in the hospital that my ankles got a little swollen! i tried to go for a run today but the canadian wildfires make the air feel like you're sucking on a tailpipe so i bailed. not worth it. yesterday was worse and i think we have some rain coming so hopefully the air will clear up soon enough. i can't leave wife and daughter for long enough yet to go run at a gym. so these first couple of weeks training will be sporadic. i will lift, though, since we have the setup.

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 11, 2026, 08:46:47 am »
- run 45.09, 7.99 km
T+DI 138, still really humid. felt fine. more importantly, wife started having contractions around 2:30 AM. they're still mild and widely spaced so that could mean anything from "the baby will be here by midnight" to "labor won't start in earnest for a couple of days." she slept very little after they started and i was also up for a while in the night.

it would be extremely funny if the baby is born during the argentina-switzerland match tonight. her aunts and uncles and cousins would lose their damn minds.

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