16
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 16, 2026, 09:00:13 am »
16-02-26
Run -- 8.07k, 50:00
Lift -- Chins, Chest Press
Run -- 8.07k, 50:00
Lift -- Chins, Chest Press
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
17
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 14, 2026, 09:26:09 pm »
15-02-26
Run -- 9.02k, 54:45
Lift -- full body mix of gym machines
Notes
Outside today. Got a taste of the LBSS experience, as its 80F and 80% humidity here. Didn't feel as awful as expected, but legs a bit tired from two days of session-y type running in a row. Bit behind target for the week but feel like I'm ahead of expected fitness and adaptation, so not concerned.
Run -- 9.02k, 54:45
Lift -- full body mix of gym machines
Notes
Outside today. Got a taste of the LBSS experience, as its 80F and 80% humidity here. Didn't feel as awful as expected, but legs a bit tired from two days of session-y type running in a row. Bit behind target for the week but feel like I'm ahead of expected fitness and adaptation, so not concerned.
18
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 13, 2026, 10:09:15 pm »
14-02-26
Run -- 10 easy, 10 @ 12km/h, 5 easy, 10 @ 12 km/h, 10 easy
Notes
Sleepy so kept it a bit short. Sort of a halfway workout I guess, with some high zone 2 low zone 3 stuff. Will try for a longer one tomorrow, maybe even outside as oppressive as the weather is here
Run -- 10 easy, 10 @ 12km/h, 5 easy, 10 @ 12 km/h, 10 easy
Notes
Sleepy so kept it a bit short. Sort of a halfway workout I guess, with some high zone 2 low zone 3 stuff. Will try for a longer one tomorrow, maybe even outside as oppressive as the weather is here
19
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 12, 2026, 09:54:00 pm »
13-02-26
Run --
- w/u
- 4 x (6' on / 2' off) [13.8 km/h on, 9.0 km/h off)
- c/d
-- 10.1k, 52:00 total
Lift -- Pulldowns, Machine Chest Press, Calf Raise, Cable Laterals
Notes
In SGP so lost track of whether I should have done the Thursday workout or Friday easy and auto-piloted into this. Not 100% sure how I'll distributed days while here, will just see how recovery feels.
On treadmill, felt pretty well callibrated. Didn't bother bringing watch or HR strap, so really going by feel and RR (which topped at 31 in final rep, so that's all good).
Run --
- w/u
- 4 x (6' on / 2' off) [13.8 km/h on, 9.0 km/h off)
- c/d
-- 10.1k, 52:00 total
Lift -- Pulldowns, Machine Chest Press, Calf Raise, Cable Laterals
Notes
In SGP so lost track of whether I should have done the Thursday workout or Friday easy and auto-piloted into this. Not 100% sure how I'll distributed days while here, will just see how recovery feels.
On treadmill, felt pretty well callibrated. Didn't bother bringing watch or HR strap, so really going by feel and RR (which topped at 31 in final rep, so that's all good).
20
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 11, 2026, 06:42:04 pm »
11-02-26
Run -- 8.58k, 52:52
Notes
long-haul flight tmrw so no run
Run -- 8.58k, 52:52
Notes
long-haul flight tmrw so no run
21
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 10, 2026, 05:12:28 pm »
10-02-26
Run
- w/u
- 3 x (9' on / 2' off) [4:27, 4:17, 4:22]
- c/d
10.54k, 54:59
Chins, Dips, OL Calf Raises
Notes
Solid. HR only briefly touched 170, so this was very controlled. Think this is the best this workout has felt, and as far as I can tell equal fastest, so that's awesome.
Run
- w/u
- 3 x (9' on / 2' off) [4:27, 4:17, 4:22]
- c/d
10.54k, 54:59
Chins, Dips, OL Calf Raises
Notes
Solid. HR only briefly touched 170, so this was very controlled. Think this is the best this workout has felt, and as far as I can tell equal fastest, so that's awesome.
22
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 09, 2026, 04:03:54 pm »
09-02-26
Run -- 7.98k, 50:48, Avg HR 122
Dips + Chins
Run -- 7.98k, 50:48, Avg HR 122
Dips + Chins
23
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 08, 2026, 08:38:54 am »
08-02-26
Run -- 12.34k, 1:13:46, Avg HR 126
Notes
Nice! 64k week, less time on feet than planned but easy pace was crisper than expected so slightly exceeded target load. Feeling good in my body. I.e. feel like I'm back in the flow where this is a normal/light week rather than a sudden jump in volume. Aim is to keep that feeling as long as possible, I think.
Run -- 12.34k, 1:13:46, Avg HR 126
Notes
Nice! 64k week, less time on feet than planned but easy pace was crisper than expected so slightly exceeded target load. Feeling good in my body. I.e. feel like I'm back in the flow where this is a normal/light week rather than a sudden jump in volume. Aim is to keep that feeling as long as possible, I think.
24
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 07, 2026, 08:16:52 am »
07-02-26
Run
- w/u
- 8 x (3' on / 1' off)
- c/d
Total - 12.05k, 1:05:17
Lift - RDL, OL Calf, Reverse Nordic, Chins, Dips
Notes
4:15 average pace, Avg HR for last two reps ~167, max HR 175, so nicely paced again. Feeling good and pretty fresh, which is awesome.
ETA -- that's my longest run since 23 nov
Run
- w/u
- 8 x (3' on / 1' off)
- c/d
Total - 12.05k, 1:05:17
Lift - RDL, OL Calf, Reverse Nordic, Chins, Dips
Notes
4:15 average pace, Avg HR for last two reps ~167, max HR 175, so nicely paced again. Feeling good and pretty fresh, which is awesome.
ETA -- that's my longest run since 23 nov
25
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 06, 2026, 03:38:52 pm »
06-02-26
Run -- 6.74k, 42:06
Notes
runs been shorter than planned, but also looks like i got the load/min calc for easy runs wrong so actually on pace for target load for the week, so all good
Run -- 6.74k, 42:06
Notes
runs been shorter than planned, but also looks like i got the load/min calc for easy runs wrong so actually on pace for target load for the week, so all good
26
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.
-- 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.
27
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!
Run -- 7.13k, 44:37
Lift -- chins, dips
Notes
Felt pretty good!
28
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.
-- 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.
29
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
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!
Run -- 7.4k, 51:44
Notes
plodplodplod
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!
30
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.
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.