211
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 23, 2025, 04:04:33 pm »
23-05-25
Run -- 6.5k, 42:45
Run -- 6.5k, 42:45
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212
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 22, 2025, 03:50:02 pm »
22-05-25
Run --
w/u
3 x (10' on / 1' off) [4:41, 4:39, 4:40]
c/d
Total -- 9k, 49:00
Super-set w/ no rest between any sets [so pullup>dip>pullup>dip etc]:
Chinup +20x7 + BW x 7, 6
Dip +20x6 + BW x 6, 5
ETA:
second batch of the chin/dip superset in the evening
Chin +30x5 + 15x6 + BWx8
Dip +30x4 + 15x4 + BWx6
Notes
Big of a slog. Just couldn't get HR up, maxed at like only 162. Did this super early in the AM (by my standards), so that could be a factor. Cut c/d short to fit the lifts in before heading out. Anyway doing this at 7am pre-breakfast rather than late afternoon well-fed a pretty big impact, unsurprisingly.
Run --
w/u
3 x (10' on / 1' off) [4:41, 4:39, 4:40]
c/d
Total -- 9k, 49:00
Super-set w/ no rest between any sets [so pullup>dip>pullup>dip etc]:
Chinup +20x7 + BW x 7, 6
Dip +20x6 + BW x 6, 5
ETA:
second batch of the chin/dip superset in the evening
Chin +30x5 + 15x6 + BWx8
Dip +30x4 + 15x4 + BWx6
Notes
Big of a slog. Just couldn't get HR up, maxed at like only 162. Did this super early in the AM (by my standards), so that could be a factor. Cut c/d short to fit the lifts in before heading out. Anyway doing this at 7am pre-breakfast rather than late afternoon well-fed a pretty big impact, unsurprisingly.
213
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 21, 2025, 04:56:07 pm »
21-05-25
Run -- 5.18k, 35:44
Notes
Nice first day, team seems cool.
Run -- 5.18k, 35:44
Notes
Nice first day, team seems cool.
214
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 20, 2025, 12:49:29 pm »
20-05-25
Run --
w/u
5 x (6' on, 1' off) [4:30, 4:26, 4:24, 4:24, 4:23]
c/d
Total -- 10.30k, 55:45
Notes
Crushed it. Avg HR on last rep 170, max HR 175.
ETA: working based from https://lactrace.com/norwegian-singles, I am pretty much in 20:00 flat 5k shape.
Run --
w/u
5 x (6' on, 1' off) [4:30, 4:26, 4:24, 4:24, 4:23]
c/d
Total -- 10.30k, 55:45
Notes
Crushed it. Avg HR on last rep 170, max HR 175.
ETA: working based from https://lactrace.com/norwegian-singles, I am pretty much in 20:00 flat 5k shape.
215
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 19, 2025, 12:20:40 pm »
19-05-25
AM: Run -- 7.27k, 49:02
PM: Lift
Zercher
120 x 1, 1
Chin
+46x1
OAC attempt
got to ~90 degrees from bottom with both arms
OAC Negatives
BW x 1, 1
Incline Fly
17.5 x 12+5+3+3
Wide-Grip Pullup
+20 x 9 + BW x 7+5
Incline Curl
20 x 13+7+5+3
Dips
+15 x 9 + BW x 6+4
Notes
Start new gig on Wednesday so luxuriated in the split session today.
Run was good, HR avg 130, plenty of time in the 120s. Feels pretty nice to be able to do an actual run at that sort of effort level, though looking forward to the pace being a little brighter.
Got some Clifton 9s on big discount now that the 10s are out. Loved my 8s (which I recently retired) and these feel pretty similar, if marginally more plush. Toe box a bit tight/narrow (I have this complaint with basically every shoe other than my Bostons and, in the past, Altras [duh]). Usually that resolves with time as the upper stretches. Pretty happy w/ my current rotation (sessions: Boston 12 + Zoom Fly 6, easy: Vomero 17 + Clifton 9) which should last me a good long while (Vomeros at 200k, session shoes at 60k, Cliftons brand new) since (a) my volume is low b/c I'm slow and (b) nothing gets used on back-to-back days.
AM: Run -- 7.27k, 49:02
PM: Lift
Zercher
120 x 1, 1
Chin
+46x1
OAC attempt
got to ~90 degrees from bottom with both arms
OAC Negatives
BW x 1, 1
Incline Fly
17.5 x 12+5+3+3
Wide-Grip Pullup
+20 x 9 + BW x 7+5
Incline Curl
20 x 13+7+5+3
Dips
+15 x 9 + BW x 6+4
Notes
Start new gig on Wednesday so luxuriated in the split session today.
Run was good, HR avg 130, plenty of time in the 120s. Feels pretty nice to be able to do an actual run at that sort of effort level, though looking forward to the pace being a little brighter.
Got some Clifton 9s on big discount now that the 10s are out. Loved my 8s (which I recently retired) and these feel pretty similar, if marginally more plush. Toe box a bit tight/narrow (I have this complaint with basically every shoe other than my Bostons and, in the past, Altras [duh]). Usually that resolves with time as the upper stretches. Pretty happy w/ my current rotation (sessions: Boston 12 + Zoom Fly 6, easy: Vomero 17 + Clifton 9) which should last me a good long while (Vomeros at 200k, session shoes at 60k, Cliftons brand new) since (a) my volume is low b/c I'm slow and (b) nothing gets used on back-to-back days.
216
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 18, 2025, 05:32:07 am »
18-05-25
Long Run --
w/u 4k
2 x 3k w/ 1k jog between [4:54, 4:46, 4:42; 4:40, 4:35, 4:22]
c/d
Total: 14.5k, 1:23:40
Notes
Perfect conditions and felt good after I got warm. This felt like a nice balance b/w effort and length. That last rep was pretty quick, but only HR averaged 173 and only peaked at 174, so clearly a very stable/maintainable effort [think my max is in the 190s based on old data, but not 100% certain!]. Suggests my threshold pace is probably around 4:20 and I should be doing my SubT workout reps in the 4:20s I guess! Should just do a Parkrun to get a proper benchmark. Can't do next Saturday, so maybe I'll do the one day after. Then I'm signed up for a 5k proper on the 29th, tho that's kinda pointless given the existence of Parkruns tbh, so might bin it, idk.
Long Run --
w/u 4k
2 x 3k w/ 1k jog between [4:54, 4:46, 4:42; 4:40, 4:35, 4:22]
c/d
Total: 14.5k, 1:23:40
Notes
Perfect conditions and felt good after I got warm. This felt like a nice balance b/w effort and length. That last rep was pretty quick, but only HR averaged 173 and only peaked at 174, so clearly a very stable/maintainable effort [think my max is in the 190s based on old data, but not 100% certain!]. Suggests my threshold pace is probably around 4:20 and I should be doing my SubT workout reps in the 4:20s I guess! Should just do a Parkrun to get a proper benchmark. Can't do next Saturday, so maybe I'll do the one day after. Then I'm signed up for a 5k proper on the 29th, tho that's kinda pointless given the existence of Parkruns tbh, so might bin it, idk.
217
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 17, 2025, 04:41:00 am »
17-05-25
Run --
7.7k, 52:10
Notes
Real plod. HR around 130, but also like 10 degrees cooler than I'm usually running in.
Fainting hint of the old hip pain crept in. Wonder if it's because I'm running with more fatigued glutes than usual owing to the drop set on the glute machine at the gym. Will monitor.
Really not that bad thankfully, like 30-40 mins each way. And it's like an 8k run/walk, so will experiment with running to from the office at some point I'm sure. If I'm running home most days, waking up early once or twice to hit a morning session, then can do one big lifting sesh on the weekend, that'll be great. Just anxious about change, really!
Run --
7.7k, 52:10
Notes
Real plod. HR around 130, but also like 10 degrees cooler than I'm usually running in.
Fainting hint of the old hip pain crept in. Wonder if it's because I'm running with more fatigued glutes than usual owing to the drop set on the glute machine at the gym. Will monitor.
how's the commute to the new job? that can be another big factor. i only have to be in twice a week but on those days i spend 1:10-1:30 in transit, and that's better than a lot of people. takes away from time to do anything else.
Really not that bad thankfully, like 30-40 mins each way. And it's like an 8k run/walk, so will experiment with running to from the office at some point I'm sure. If I'm running home most days, waking up early once or twice to hit a morning session, then can do one big lifting sesh on the weekend, that'll be great. Just anxious about change, really!
218
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 16, 2025, 05:11:48 am »
16-05-25
Run --
w/u
3 x (10' on, 1' off) [4:48, 4:37, 4:34]
c/d
Notes
Lol that first rep. What chilly this morning and so wasn't really warm for first rep. HR again looking golden [152, 160, 164, max 170] but legs lacking pope. Not that surprising today given I did more than usual volume yesterday. Glutes especially feeling it. Should probably commit to that 1/week leg lifting plan.
Angsting about fitting training about work. Been mostly pretty flexible hours and lots of home-working for last couple years, but will be almost full time in office at new job (for the first while, at least). It'll be fine, I'm sure, and just a matter of getting adapted, but still! One of the benefits of being able to control your time, even if I do objectively the same amount/slightly more hours of work now than I'd do in office.
Also, lats obliterated today. Pulldowns just hit different. I do use a different form and focus differently. Tbh kind of feel like lats are almost irrelevant to OAC. The soreness there is way more teres major. And for me the biggest issue is that first pull when the arm is fully overhead, and I think that's not really a lat movement. Need to work how to target that. Probably can also do some specifc one arm stuff with a pulldown cable there.
Run --
w/u
3 x (10' on, 1' off) [4:48, 4:37, 4:34]
c/d
Notes
Lol that first rep. What chilly this morning and so wasn't really warm for first rep. HR again looking golden [152, 160, 164, max 170] but legs lacking pope. Not that surprising today given I did more than usual volume yesterday. Glutes especially feeling it. Should probably commit to that 1/week leg lifting plan.
Angsting about fitting training about work. Been mostly pretty flexible hours and lots of home-working for last couple years, but will be almost full time in office at new job (for the first while, at least). It'll be fine, I'm sure, and just a matter of getting adapted, but still! One of the benefits of being able to control your time, even if I do objectively the same amount/slightly more hours of work now than I'd do in office.
Also, lats obliterated today. Pulldowns just hit different. I do use a different form and focus differently. Tbh kind of feel like lats are almost irrelevant to OAC. The soreness there is way more teres major. And for me the biggest issue is that first pull when the arm is fully overhead, and I think that's not really a lat movement. Need to work how to target that. Probably can also do some specifc one arm stuff with a pulldown cable there.
219
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 15, 2025, 07:14:36 am »
15-05-25
Leg Ext
200x8 180x8 160x6 140x61
Lef Curl
72.5x6 65x7 57.5x5 45x8
Machine Chest Press
87.5x8 80x3 65x3 50x5
Pulldown
95x8 80x6 65x7 50x6
Machine Dip
95x8 80x5 65x5 50x5
Lo Row
77x10 68x5 60x5
Machine OHP
65x6 50x6 40x6
Preacher
36x6 27x8 23x6 18x6
Glute Machine
120x8 100x6 80x7
Notes
Trialed a gym near new office. Outrageously cheap tbh. Not great equipment but who cares. Forgot how efficiently you can train when just using selectorised machines.
Everything here is drop sets, copied from phone where I am too lazy to write +
Evening
Run -- 6.49k, 41:40
sub 135 hr whole time and sub 6:30 pace on same day as leg lifting. the fitness is truly coming i think
Leg Ext
200x8 180x8 160x6 140x61
Lef Curl
72.5x6 65x7 57.5x5 45x8
Machine Chest Press
87.5x8 80x3 65x3 50x5
Pulldown
95x8 80x6 65x7 50x6
Machine Dip
95x8 80x5 65x5 50x5
Lo Row
77x10 68x5 60x5
Machine OHP
65x6 50x6 40x6
Preacher
36x6 27x8 23x6 18x6
Glute Machine
120x8 100x6 80x7
Notes
Trialed a gym near new office. Outrageously cheap tbh. Not great equipment but who cares. Forgot how efficiently you can train when just using selectorised machines.
Everything here is drop sets, copied from phone where I am too lazy to write +
Evening
Run -- 6.49k, 41:40
sub 135 hr whole time and sub 6:30 pace on same day as leg lifting. the fitness is truly coming i think
220
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 14, 2025, 01:07:31 pm »
14-05-25
Run --
w/u
5 x (6' on, 1' off) [4:36, 4:31, 4:32, 4:34, 4:34]
c/d
10.18k, 55:45 total
Notes
If HR is to be believed, and I guess it should since it's from an H10 chest strap, then I need to be upping the paces soon. HR maxed at 171, rep avg 154/160/162/164/166 in 23 C weather. Legs still don't feel great though, but I guess I should just ignore that and respect the facts.
Run --
w/u
5 x (6' on, 1' off) [4:36, 4:31, 4:32, 4:34, 4:34]
c/d
10.18k, 55:45 total
Notes
If HR is to be believed, and I guess it should since it's from an H10 chest strap, then I need to be upping the paces soon. HR maxed at 171, rep avg 154/160/162/164/166 in 23 C weather. Legs still don't feel great though, but I guess I should just ignore that and respect the facts.
221
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 13, 2025, 01:20:11 pm »
13-05-25
Run -- 5.7k, 40 mins
Notes
Okay cool to hit the big milestone of 60k etc, but probs not worth it in terms of net training load over time to cook oneself so thoroughly. Session tmrw tho.
Run -- 5.7k, 40 mins
Notes
Okay cool to hit the big milestone of 60k etc, but probs not worth it in terms of net training load over time to cook oneself so thoroughly. Session tmrw tho.
222
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 12, 2025, 12:20:29 pm »
12-05-25
Chin
+50 x 1
OAC
Negative x 1, 1
Zercher
110 x 4
Incline Fly
20 x 7, 5
Incline Curl
20 x 12, 10 [bench at different angel made it a lot harder]
Lateral
20 x 16+12, 12+10
Wide Pullup
+20 x 8 + BWx9
Dips
BW x 12+7+5
Notes
Furthering the uncanny parallels with LBSS, as predicted by the "grim" feeling, I had a headache rest of the day and through the night. Managed to sleep eventually but not pleasant. Gone in the morning until...an incredible thunderstorm broke out during a lateral raise set. Exactly at that moment I got a different epic headache radiating from right trap up to top right of skull.
I do often get pretty bad headache with pressure chage/sudden weather shifts, but then it also hit my neck/trap which is a bit unusual. That area was cramping some yesterday evening. probably just perfect storm of a...a storm, needlessly hard run, and poor hydration management in the afternoon (tho I was really ploughing back the water all evening to try to catch up, just felt like it "wasn't absording" somehow -- not an electrolytes issue i think had lots of salt, fruit etc).
Anyway, headache + storm means no run today, which was probably a good idea anyway.
Chin
+50 x 1
OAC
Negative x 1, 1
Zercher
110 x 4
Incline Fly
20 x 7, 5
Incline Curl
20 x 12, 10 [bench at different angel made it a lot harder]
Lateral
20 x 16+12, 12+10
Wide Pullup
+20 x 8 + BWx9
Dips
BW x 12+7+5
Notes
Furthering the uncanny parallels with LBSS, as predicted by the "grim" feeling, I had a headache rest of the day and through the night. Managed to sleep eventually but not pleasant. Gone in the morning until...an incredible thunderstorm broke out during a lateral raise set. Exactly at that moment I got a different epic headache radiating from right trap up to top right of skull.
I do often get pretty bad headache with pressure chage/sudden weather shifts, but then it also hit my neck/trap which is a bit unusual. That area was cramping some yesterday evening. probably just perfect storm of a...a storm, needlessly hard run, and poor hydration management in the afternoon (tho I was really ploughing back the water all evening to try to catch up, just felt like it "wasn't absording" somehow -- not an electrolytes issue i think had lots of salt, fruit etc).
Anyway, headache + storm means no run today, which was probably a good idea anyway.
223
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 11, 2025, 12:25:37 pm »- run 1:31:44, 16.92 km; 2 x 3km surges @ "marathon" effort pace (HR 150s-160s)
-- first surge started flat and then pretty steep uphill [4:28, 4:40, 5:02]
-- second surge was mostly downhill or flat until the last half km or so [4:28, 4:03, 4:26]
did the surges just to make it a little more challenging without wiping myself out. trying to do threshold surges when i'm still adjusting to the heat would be a recipe for pain. it's starting to get hot, 84 today, although humidity isn't too bad with dew point at 47 (T+DI 131). second long run in evo SLs, i tied them wrong somehow and they were feeling a little tight around the front of my ankles at the very end. wasn't an issue during the first run so not something to worry about, just noting it.
lol almost identical long run workouts!
224
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 11, 2025, 12:06:39 pm »
11-05-25
Run --
7 easy, 4 moderate [5:08, 4:59, 4:55, 4:51], 1 easy, 2 moderate [4:53, 4:56), c/d
Total -- 17.61, 1:42:23
Notes
Probably longer and harder than is strictly wise, but I needed 17.1 to get to 60k for the week so decided to it. Then went on a 3 hour walk with a buddy after showering, so pretty long day in the sun. Hydrated a lot pre, on, and immediately after run, but not judiciously during the walk, so feeling a bit grim now.
Think this is narrowly my longest every run (17.27k back in 2018 the closest).
Run --
7 easy, 4 moderate [5:08, 4:59, 4:55, 4:51], 1 easy, 2 moderate [4:53, 4:56), c/d
Total -- 17.61, 1:42:23
Notes
Probably longer and harder than is strictly wise, but I needed 17.1 to get to 60k for the week so decided to it. Then went on a 3 hour walk with a buddy after showering, so pretty long day in the sun. Hydrated a lot pre, on, and immediately after run, but not judiciously during the walk, so feeling a bit grim now.
Think this is narrowly my longest every run (17.27k back in 2018 the closest).
225
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 10, 2025, 04:18:37 pm »
10-05-25
Run -- 7.1k, 48m
Thanks!
Run -- 7.1k, 48m
congrats on the new gig!
Thanks!