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Messages - Joe

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151
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 04, 2025, 12:55:44 pm »
04-04-25

Run --
w/u
8 x (3' on / 1' off) [4:32, 4:23, 4:33, 4:37, 4:42, 4:30, 4:30, 4:29]
c/d

9.01km/51:53 total

Notes

Odd reps into the wind, even ones with it

5.24 this time vs 5.22 last week, but 21 C today vs 9 C last time. HR about the same despite that. Probably don't need to be comparing week-to-week with running stuff, but nice to see progress, in any case.

152
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 03, 2025, 12:47:15 pm »
03-04-25

RDL
150 x 5, 3

Rev Nord
+20 x 6, 4

Incline Bench
80 x 5, 4

Incline Curl
25 x 8, 6, 5

Lat Prayer
45 x 8, 6

Pushdown
45 x 11, 8

Wide Pullup
+20x7 + BWx7

Chest-Supported DB Row
32.5 x 12

Incline Fly
17.5 x 8, 6

Ab Mat
+24 x 15, 11

Stationary Bike x 20 mins [~110 hr based on manually counting]

153
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 02, 2025, 12:48:36 pm »
02-04-25

Run - 8.73km, 57:05

Eta - Single Leg Calf Raise +32 x 5, 5, 4


Notes

Adding intensity day has defo made me slow down on easy days.

154
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 01, 2025, 12:55:23 pm »
01-04-25

Run
w/u
5 x (6' on / 1' off) [4:43, 4:34, 4:37, 4:38, 4:45]
c/d

10k total

Notes

Sadly no useful HR data as my watch was having a bad day in that regard. Windy day.

Rare afternoon run. Didn't like it, lunch was still kind of heavy in the stomach.

.21km more covered across the 5 reps this time at similar perceived effort. nice.

155
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 31, 2025, 07:37:49 am »
31-03-25

Lunge
125 x 1, 1

Walking Lunge
65 x 8

OAC Neg
+8 x 1
BW x 1

Chest-Supported DB Row
32.5 x 13

Incline Bench
80 x 4, 3
70 x 5

Incline Curl
25 x 7
22.5 x 10

Lateral
22.5x12 + 20x6 +17.5x6

Side Bench
60 x 5

Ab Mat
24x14 + 8x8 + BWx5

Wide Grip Pullup
+20x8 + BWx8

Run -- 4.04 k, 27:40

Notes

Bit of pain in right elbow and shoulder. Think it stems from those hanging shrugs, but will give the negatives a break.

Was thinking that 2 sessions out of 5 runs was maybe aggressive, but actually think it's about right. Rather than framing that as 40% of my total running volume, if you frame it in terms of time, it was 54 effort mins out of 275 total, so pretty much exactly an 80-20 split of easy-hard.

156
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 30, 2025, 07:46:51 am »
30-03-25

Run - 12.29km, 1:19:08 [6:26 avg pace, 139 avg HR]

Notes

Used watch rather than phone GPS for this run. Inclined to think it is more accurate w/r/t pace/distance than phone (certainly fewer random wiggles and jiggles and spikes). I used a new route route so don't have an easy cross-comparison. Will run one of the usuals this week to see.

Anyway 45km, 2 sessions, and 4:35 of running this week vs 39/1/3:49 previously. No niggles or aches other than the mildest weirdness in right ankle, but I think that's sort of inevitable given the number of times I've sprained it. Will monitor, though.

Also, I upped calories like 400/day avg over the last 10 days and dropped almost a kilo, lmao. Weight is so mysterious.

157
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 28, 2025, 08:21:59 am »
28-03-25

Run -
w/u
8 x (3' on, 1' walking) [4:49, 4:33, 4:40, 4:23, 4:27, 4:28, 4:43, 4:29]
c/d

Total 10.64k, 1:04:08

Notes

Felt great. Average rep HR was 150s first few reps, then finished high 160s. Good pae progression except that penultimate rep, no sure what happened think I probably just zoned out because I didn't find this workout that hard [deliberately keeping it moderate as a build up proper fitness].

158
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 27, 2025, 07:55:37 am »
27-03-25

RDL
150 x 4

Reverse Nordic
+20 x 5

Wide Pullup
+20x11 + BWx8

Incline Bench
80 x 5 + 60x8

Lateral
25 x 11

Notes

Super rushed. Glad I got this in, though. Depending on how recovery feels, may hit another [running] session tomorrow, something like 8x3'

159
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 26, 2025, 08:18:54 am »
26-03-25

Run - 9.30k, 56:44
A few strides and 2 x 10 pogo hops near the end

Notes

Surprisingly fresh given 30 mins of fairly hard work in yesterday's workout.

Quote from: LBSS on March 26, 2025, 07:48:21 am
funny, we ended up doing very similar workouts today, just with the sets and duration flipped.

lol yes, between that and the warmup video, a day of much serendipity

160
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 25, 2025, 09:49:22 am »
25-03-25

Run
w/u
5 x (6' on, 1' off) [1.17, 1.25, 1.21, 1.29, 1.29 k per rep]
c/d

about 10k total running

Notes

Solid workout. HR was like 158, 163, 165, 168, 170 for each rep, so nicely in tempo/just below tempo range.

161
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 25, 2025, 09:47:44 am »
Quote from: LBSS on March 25, 2025, 08:02:49 am
- run 1:01:08, 10.55 km
yep, definitely just slower in the morning. all systems not yet go. my fastest km on this run was 5:27, barely below my average pace for the long run on sunday, which i started in the late morning. i do a little bit of joint circles and leg swings before starting, perhaps i should try actually warming up for a few minutes and see if that makes a difference.

You'll be delighted that Magness has just put a video out on that is (a) about warming up and (b) is in new room (still blank walls, but at least they're not white!)

(my take is that if it's just an easy run, i'd just accept the slower pace rather than allow warming up to displace time that could be spent running)

162
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 24, 2025, 08:27:55 am »
24-03-25

Reverse Lunge
120 x 3, 3

OAC Negative
+8 x 1 [much better than previous sessions, full control all the way down, if not particularly slow)
+5 x 1

One Arm Hanging Shrug
+10 x 7 [grip the limiter, really, was too lazy to chalk]

Incline Bench
80 x 4
70 x 7 + 60 x 5

Incline Curl
22.5 x 11, 9

Side Bend
55 x 9

DB OHP
27.5 x 6

Wide Pullup
+20 x 9 + BWx8

Ab Mat
24 x 13 + 8x8 + BWx10

Run - 3.2km, 22 mins

Notes

Have got very efficient with the lifting (session takes like 35 mins), so threw the slow easy short run in there just to get some more time on feet.

163
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 23, 2025, 09:13:29 am »
23-03-25

Run - 13.22k in 1:17:53

OL Calf Raise
+24 x 7+6+5+4

Notes

Had vaguely intended for this run to be longer than last week's long run, but ended up basically the same. TBH I don't rly trust the phone GPS beyond like 90% accuracy, should just start using the watch regularly now that I got its GPS issues sorted out.

Expected it to rain so wore my shell jacket. Instead it was just muggy so I wore it around my waist, which was kind of annoying.

Three weeks in a row with ~39km volume. May try to push that up a little bit this coming week.

164
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 23, 2025, 09:12:28 am »
Quote from: LBSS on March 22, 2025, 10:23:04 am
- parkrun
-- warm up
-- race 5k in 19:41 (watch), 19:37 (official)
-- cool down
ran hard - last 800m breaths were one per step - but didn't absolutely kill myself, so i'm pleased with this. pretty sure the watch time ties my all-time PR and official time is certainly an all-time PR. the course is advertised as being flat but it's really slightly downhill on the out and slightly uphill on the back, and there was also a ~10 mph headwind on the way back. so keeping even pace for every km was a win. also, my last run was less than 24 hours ago and i did a hard interval workout on wednesday, so it's not like i was tapering.

per jack daniels' formula, threshold pace is 4:12, interval pace 3:52, rep pace is 3:37. good to have in mind. of course, modern thinking is that sticking to a given pace isn't the best because it doesn't take into account variable conditions, whether internal or external. but i'm so comparatively slow and so very much just muddling along that i think they're probably good enough benchmarks. confirms the shape i thought i was in, as well, which is nice.

later

- climb x ~1 hour
- paused push up x 10,10,10
wife was going to the gym anyway so i tagged along. first time climbing in almost two weeks, it showed a little. felt the muscles in my right middle and ring fingers start to get irritated, called it quits.

  :ibrunning: :highfive: Congrats on the PR!

165
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 22, 2025, 12:51:50 pm »
21-03-25

Run - 6km in 40 mins

22-03-25

EZ Curl
2 sets @ 42.5
1 set @ 37.5

EZ Tricep Ext
2 sets @ 42.5
1 set @ 37.5

DB Planche Raise
1 set @ 7.5 with bench flat
1 set @ 7.5 with bench inlince, drop set @ 5

Ab mat drop set
24 -> 8 -> BW

Bike 22 mins

Notes

Really easy effort yesterday, had a couple of niggles that have all cleared up today. Still felt I should give stuff a little bit of rest today, so did some vanity work + a bike.

Could be fun to work towards planche so tried those out. Flat gets more stretch so better for general strength, but if you set up an incline you can make the hard point be at exactly the same joint angle you use for a tuck planche etc [within the bounds of how small the gaps in your incline options are]. Very hard to keep shoulders protracted, but ain't going to say no to some serratus hypertrophy if that comes of this.

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