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Messages - Joe

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196
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 30, 2025, 08:05:07 am »
30-08-25

Run --
w/u
2 x (10' @ 4:24, 2' off)
3 x (3.5' @ 4:18, 1' off)
c/d (including 20 mins on elliptical)

Lift --
Calf Press
Leg Press
Leg Curl
Ab/ad-ductor superset
Cable Curl
Cable Lateral
Cable Extension
Dips

Notes

Good stuff.

197
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 29, 2025, 01:27:14 pm »
29-08-25

Cardio--
Jog to gym
Eliptical x 55 mins
Jog home

1:02:00, 124 Avg HR

Notes

Little bit of 'achilles' pain on the right hand side, so this.

198
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 28, 2025, 03:42:14 pm »
28-08-25

Treadmill Run --
w/u
3 x (10' on / 1' off) @ 4:26 [Avg: 159/163/166, Max: 166/172/173]
c/d
53:15/9.87k total

Lift --
Pogo Hops x 15
Calf Press x 5
Pulldown 3 x Drop
Chest Press Machine 3 x Drop

Notes

Solid

199
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 27, 2025, 03:42:15 pm »
27-08-25

Run -- 8.16k, 55:32

BB Row @ 90 -> Chin @ 20 -> Chin @ BW
Inc Fly @ 17.5 -> Inc Fly Eccentric + Press Concentric @ 17.5 -> Inc Press @ 17.5 -> Dips @ BW

Notes

Solid solid. GPS better as I switched mode to Galileo.

200
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 26, 2025, 03:44:48 pm »
26-08-25

Run --
w/u
2k SubT [4:40, 163, 170]
2' off
2k SubT [4:40, 164, 171]
2' off
1k SubT [4:28, 164, 171]
c/d

9.9k, 56:23 total

Notes

Well that's disappointing. If I've really gained no fitness since late-June I'll be pretty bummed.

201
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 25, 2025, 03:38:54 pm »
Quote from: LBSS on August 25, 2025, 09:03:44 am
did you ever figure out how you lost your watch? i lost my old garmin last year and it turned up months later, underneath the driver's seat in my car, camouflaged nicely against the near-black floor covering. very annoying but OTOH i really prefer the coros so kind of a blessing in disguise.

genuinely no idea! i suspect a ~0% chance of getting it back. i remember looking at it after leaving the gym, and then leaving the grocery store i noticed i didn't have it on my wrist any more. went back in the store, no lunch, went back to the pizza place i stopped by for a slice and no luck. it's not in my backpack (chcked very thoroughly!) so guess it slipped of my wrist somewhere in the street and is someone else's property now.

hoping the garmin grows on me. build quality, buttons, comfort etc all feel better. maybe switching GPS settings iwll help, and maybe the sus HR is just due to my recovering from a cold.

202
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 25, 2025, 07:06:16 am »
25-08-25

Run -- ~9k, 56:15

Lift --
1A Chin (+20, +20, bw)
1B Dip (same weights)
2A RDL 120
2B Rev Nord BW
2C OL Calf +24

Notes

Ugh GPS accuracy on the new watch stinks. Also sceptical of the HR readings, even though they should be coming from my chest strap.

203
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 24, 2025, 07:17:31 am »
24-08-25

Run -- 13.96k, 1:21 [Avg HR, 146]

Notes

Nice fully outside long run. HR still high, still got a cold so attributing it to that. RR stayed ~24, so not worried about pushing too hard. Bit of mild arch soreness on _left_ side. Taking weekend off lifting, but will probs do some light stuff tomorrow. Feeling good about training again, rather than jsut grinding.

204
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 23, 2025, 08:43:59 am »
23-08-25

Run -- 9.6k, 1:01:55 [Avg HR 141]

Notes

Man new watch takes ages to get GPS.

Took a couple days off, feel way recovered but then woke up with a cold today. ffs. Was on the phone for like 75% of this run so defo conversational pace despite HR. time of day + cold probs contributing there.

205
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 20, 2025, 03:32:40 pm »
20-08-25

Cardio -- mix of running, elliptical and stairmaster, 45 mins, 126 HR

Notes

55 defo downgrade from my coros but is has gps and connects to my h10 so that's 95% of what matters.

brutal headache from about 4.30pm

taking tomorrow and probs friday off from any exercise i think, need a proper rest

206
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 19, 2025, 03:58:39 pm »
19-08-25

Run -- ~6k, ~40 mins

Notes

New watch arrived this eve. Got a cheapo Garmin 55.

207
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 18, 2025, 01:35:06 pm »
18-05-25

Cardio - 50 mins, mix of running and elliptical

Notes

HR mostly in the 120s according to the readers on the machines. Monday's always a low-drive day.

208
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 17, 2025, 08:28:48 am »
17-08-25

Run -- 11.1k, 1:16 [Avg HR, 132]

Lift --

Cable Curl 5 x drop
OH Ext 5 x Drop
Cable Lateral 5 x Drop
One-Arm Pulldown 5 x Drop
Pec Dec 3 x Drop
Dip Machine 3 x Drop
Chest-supported Row 3 x Drop

Notes

uhh somewhere between leaving the gym and getting home I lost my watch?? retracted my steps and couldn't find it...sucks lmao

209
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 16, 2025, 07:58:57 am »
16-08-25

Cardio
walk to gym [!]
30 mins @ 6:40 / 1% [124 Avg HR]
30 mins @ 5:00 / 1% [156 Avg HR, 27 RR]
25 mins incline walk [133 Avg HR]

Lift
Pogo hops x 1 set
OL Leg Press x 1
Calf press x 1
Leg ext x 1
Leg curl x 1
Chest Press x 3
Lat pulldown x 3

Notes

30 mins of work but fair bit easier than SubT. Trying to unload legs a bit but not too much.

210
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 15, 2025, 01:36:37 pm »
15-08-25

Run -- 9.01k, 1:02:26 [130 Avg HR]

Notes

Feeling a fair bit better today.
 
I think I was just pushing it a bit hard last few weeks. Intervals.icu was calculating load for treadmill stuff just from HR, whereas for outdoor runs it factors in pace as well. This means on easy runs, an indoor effort would be ~.5 load/minute, whereas an equivalent outdoor one (i.e. same HR range/same pace range) is ~.67 load/minute. So load wise I've been doing like 33% more than the app says.

I was at like 340-380 weekly pre-injury and 320-340 in this recent post injury phase. So I guess in real terms the recent load is more like 400-460. So yeah no wonder I'll feel like crap lol.

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