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Messages - LBSS

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16
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 18, 2026, 07:52:43 am »
- supportive speed
-- warm up
-- 5 x [1600m @ 90-92% 5k, 400m @ 80% 5k]
-- cool down
well, i'd been complaining about workouts being too easy. this one was a solid RPE 8. nice. reps were right on 4:15-4:16 pace, spot on. a few of the recovery intervals were a little slow, more like 77% (4:48 instead of 4:41), but the last one was right on the money.

17
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 17, 2026, 09:10:30 am »
i just bought a pair of red hare 8 pros to replace my evo SL's. sirpoc endorsed, and i've seen a couple other threads where people say they fit the same as evo SL's in the same size (half a US size up from normal). looking forward to them!

if you were planning a trip to the states anytime soon i'd ask you to pick me up a few li-nings in singapore, i bet they're cheaper there  ::)

ETA: did you have a chance to try on any of the other li-nings? specifically, the feidian challengers? just a little worried about width, only reason i haven't pulled the trigger on a pair yet.

18
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 17, 2026, 08:12:31 am »
- run 1:11:48, 13.68 km, w/ [8 x 30s @ 5k effort, 2:30 easy] in the middle
felt nice, pace on the surges was all over the place but they were all either uphill or downhill so whatever.

19
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 15, 2026, 09:39:28 am »
humidity builds character. or so i tell myself.

20
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 15, 2026, 09:37:44 am »
- run 1:15:19, 13.67 km
first time doing the outdoor 8-mile loop since the storm. mostly clear but there were a few sections that weren't shoveled/plowed or where there was black ice and i had to slow down. not bad, though. it's supposed to be pretty rainy for the next week, we should have a lot more melting.

21
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 14, 2026, 01:16:27 pm »
last night

- treadmill run x 30 mins easy

- squat 235 x 5,5

- calf raise 235 x 6,6

- gettin' old strength circuit

- treadmill run x 30 mins easy

today

- strong run
-- warm up
-- 15 km @ 85% of 5k pace (4:28 average)
-- cool down
RPE 7.5-8, nice. done outside, the ~5 km loop spot is finally clear of snow/ice.

22
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 13, 2026, 10:18:10 am »
last night

- easy run
feeling a bit of that posterior knee "thickness," decided to rest it.

23
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 11, 2026, 08:08:43 pm »
- treadmill progression run x 60 mins
bit of a fail, this was supposed to be 8 mile progression with a fast finish but the treadmill would not let me turn the speed past 8.0 mph. gave an error warning saying, "speed temporarily limited." annoying, but whatever.

- stretch calves

24
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 11, 2026, 07:02:53 am »
last night

- treadmill run x 1:02 w/ 7 x [1 min @ 98% 5k, 3 min easy]

- stretch calves

25
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 08, 2026, 04:27:51 pm »
- run 2:24:38, 25.39 km
a little sore from the squats but not bad. ran with a buddy who was not as up for 16 miles as he thought, he just hit a wall with 4-5 miles to go. pace fell off quite a bit as a result. first run outside since the storm two weeks ago.

95 km/just under 8 hours for the week is good. plan calls for a down week this coming week, but i don't really feel like i need it. on the other hand, coming out of that will be the three peak weeks in terms of mileage, so maybe best just to stick to the plan and see where it takes me. maybe i'll do a race on saturday if i'm feeling good.

26
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 07, 2026, 01:06:50 pm »
- treadmill run x 38 mins

- squat 225 x 5,5

- calf raise 225 x 6,6

- gettin' old strength circuit
only once through, except two sets of L-sits

- treadmill run x 38 mins

it is COLD out today. windchill -3 F/-16 C at the moment

27
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 07, 2026, 08:53:56 am »
- treadmill intervals
-- warm up x 10 mins
-- 6 x [5:15 @ 8.7 mph, 1:45 @ 8.0 mph]
-- cool down x 8 mins
RPE 7.5-8, starting to be challenging on the final rep. HR rose gradually into the low 160s.

28
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 05, 2026, 06:55:52 pm »
- treadmill x 1:15 @ 7-7.2mph
nice and easy.

29
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 04, 2026, 09:04:01 pm »
- treadmill intervals
-- warm up x 4 mins
-- 4 x [4 mins @ 9.1mph, 2 min jog, 4 mins @ 9.4mph, 4 min jog]
RPE 7.5, good stuff

30
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 04, 2026, 07:31:07 am »
- treadmill run x one hour @ 7.1-7.2 mph
had to go later than i wanted to because of work, and then had to wait 20 mins to get on, so this was 2-3 miles shy of target distance for yesterday. not the end of the world, but damn i can't wait for the melting to pick up.

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