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Messages - Joe

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31
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 25, 2026, 04:15:05 pm »
25-09-26

AM - cardio x 57:21, 127 hr [only like ~20' running in here]

PM - cardio x 40:02, 126 hr

Notes

the pm cardio was quite fun. i just alternated running as slowly as i could and walking as fast as i could. just had watch on hr only mode, so not sure the pace. keeping hr in the 110s pretty doable while speed walking.

it's still mid 20s C here and will be 20-27 through the middle of next week at least, wtf.

32
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 24, 2026, 01:31:58 pm »
24-09-26

AM
Run - 5.3k, 1k w/u then 4k progressive [4:57, 4:30, 4:26, 4:20]
Gym cardio - some stuff on assault bike (3', 2', 1', 30", 30") then 5' SubT effort on elliptical, extended cooldown
so ~1hr10m total
4 x 15-20 pogo hops in various directions, no lifting

PM - 35' cardio, 131 hr (jog to gym, elliptical for a bit, jog home)

Notes

didn't feel like lifting today. achilles feeling pretty good!

might move calf work down to 2x week and do a bit more plyos.

also might rejig training a bit and do like a ~4 week canova/john davis inspired block. so tue/fri do some faster stuff, then sunday do some longer stuff around lt1. feel like i've done a lot of subt so time to do some stuff above and below that. also seems like a way to keep the volume of quality down a bit, since it'll be harder, as i progress back to running more.

33
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 23, 2026, 03:56:41 pm »
23-09-26

Cardio - 1:08:34, 118 avg hr, ~35 mins running

Notes

nice nice. was tough to get hr up today, so just rode with it. things feeling good, so i should be able to do some of tmrw's workout as running

34
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 22, 2026, 04:39:15 pm »
22-09-26

Run
- w/u
- 3 x 1k (1') + ~0.5k, 4:20 pace
Elliptical
- 4 x 4' (1') @ SubT effort
- c/d

Lift - OAC, dips, OL calves (+60 x 6,6,5 long iso hold after last rep) + some weighted chin ISOs

Notes

hell yeah, felt pretty good. feels smart to split the workout to half/half like this .  get some proper faster running in to sharpen up.

standing around with 60kg loaded on me between calf sets sucks, and taking it off and putting it on is annoying. so today tried to see fi i could do a chin with that attached. not quite, but can pull from a deadhang to 90 degrees and do an ISO there for a few seconds.

35
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 21, 2026, 03:44:10 pm »
21-09-26

Cardio x 1:01:06, 125 avg hr

Notes

about 30' of running in there, feeling okay; may try to do a half-half session tomrrow (i.e like 2x6' running then finish at the gym)

36
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 20, 2026, 09:23:47 am »
20-09-26

Run - 13.03k, 1:25:51, hr 129, a few walking breaks for achilles

Notes

woke up in the middle of the night with a mega runny nose, wake up in the morning (~9 hours total, hell yeah) feeling close to 100%. guess i was just fighting some virus this past week and yestreday my immune system was really battling.

kept it short as probably need some recovery in light of the above. lol that this is a down-week with a day off and i still ended up doing 7h41m training, have gone a bit sicko mode lately. excited to see how this cashes out as it gets cooler and the achilles continues healing up.

37
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 19, 2026, 07:28:16 am »
19-09-26

Run
- w/u [including a few short strides and 1 min at ~SubT effort]
- 5k, 21:48 [paced a friend for first 4k, then pushed a little for last 5k, so was like 4:30 ish pace for first 4k, then 3:48 for last k]
- coffee and pastries
- run home, ~5k, with 3 sets of pogos, first set was 10 reps high amplitude, which was too intense, next two sets were ~15-20 lower amplitude just bouncing, which felt great]

total of ~13.5k running i think, not everything got picked up on watch for various reasons

Lift
RDL, BSS, OL Calves [60 x 7,7,6 on lowest setting on slantboard], OAC [a few sets of negatives where i would pause at 60-90-135 degrees], Rev Nord, Hip Airplane, Dips, abs

Notes

HR craaazyyy high today. Was hitting 160s just jogging in warmup, and jogging home at like 6:30 pace was in the 160s. Now I had eaten some granola/pastry like 30 mins before hand, but still. As noted, RHR has (subjectively, not actually measured) felt high this week, and have felt stressed, so guess it's downstream of that. Have also not felt like doing workouts in the AMs (as in, doing my SubT, like thursday was pretty minimal, took wednesday off), so probably burning a little hot atm. maybe no double today :'(

anyway, achilles felt pretty good, never felt wonky during the 5k, felt fine omw home, only time i crossed the back off level threshhold was when i did the more effortful pogos, and i backed off there, and it was fine to keep jogging and do some gentler low gct ones.

38
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 18, 2026, 03:49:05 pm »
18-09-26

AM - cardio x 1:10:50, 124 avg hr, about 50% running, included 4 or 5 x 10s strides

PM - cycle x 32:01, 123 avg hr, included like 5 x 10s spinups [i.e. not change resistance just get up to a v high cadence]

Notes

achilles feeling pretty good today. will see how it is tmrw. going to meet pals for parkrun but won't TT it, just treat it as an etended subt type effort, maybe even a halfway walk break.

39
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 17, 2026, 04:00:49 pm »
17-09-26

Cardio - 1:15:51 about 15' SubT ish effort on the stairmaster in there, but rest easy

Lift - Chins, Dips, Calves

Notes

resting hr has felt high lately and stress has been high, so took yesterday off. had a nice long hot bath in the evening too just to really try to relax. been pushing a bit hard on a few fronts lately, heh. achilles feeling beter today, was about 35-40 mins running at the front of this.

40
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 17, 2026, 03:57:02 pm »
Quote from: LBSS on September 17, 2026, 08:03:25 am
yesterday

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:14-21
-- cool down
too hard on the later reps, HR crept up to 169 peak and averaged 163 on the final (and slowest) rep. T+DI was 149 with full sun, didn't help.

left achilles was fine but i've had a couple of short stretches away from running where it felt a little stiff. right calf is also kind of stiff/sore, i think from the raises on monday. need to do some more raises throughout the week i think. ordered a slant board, as well, to help with ROM for those.

yeah i found it took a while to get adapted to doing calf raises and running. lower reps (which are better for tendon adaptations/running-specific stuff anyway) helped + also doing some as isos (4 reps of 3"on/3"off, can just alternate legs) also reduced the fatigue.

re what you were saying a couple of days ago about spltiting up the lift and keeping run frequency: i think that's the way to go imo!

41
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 15, 2026, 04:00:47 pm »
15-09-26

Cardio
- w/u
- Elliptical x 10'/5'/5' (1')
- Stairmaster: 3 x 3' (1') + 2 x 2' (1')
- c/d

1:05:22

Lift - chins, dips

Notes

sleepy af, hard to get hr up. skipped calves, achilles still a bit sore. not the usual achilles stuff, actually not even sure it is achilles and not some other close-by thing given how different it feels. in any case, treating it as an acute flairup and just reducing load/impact through the area. will see how things ar tomorrow.

42
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 14, 2026, 03:45:22 pm »
14-09-26

Cardio - 1:01:25, 119 avg hr

Notes

sleepy this am, hr pretty low even when jogging etc, guess it's a bit cooler but also not a lot of drive, was nice to take it chill

achilles a little sore today, the 10k of quality on saturday was stupid. also think my calf muscles are like stronger than the tendon, as it were, so even if the ol calf ISOs are v manageable muscularly at +75kg, that's maybe too much for the achilles itself, so should probs stick to 60-65 for a while, tendons adapt slowly

will see how things feel tmrw, not feeling too bad or like this is a setback, seems well within normal variation, but tomorrow probably _not_ a running workout

43
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 13, 2026, 11:57:04 am »
Quote from: LBSS on September 13, 2026, 10:28:30 am
leaning towards bailing on the half next week. i just don't feel like i'm going to be up for it, and it's a long time to be away (prob five hours door-to-door) in the morning, when the baby is most active and hungry. not 100% writing it off yet.

i think that'd be pretty reasonable. doing a half when you're exhausted and haven't been able to do (m)any specific longer workouts runs sounds like a recipe for being annoyed about performance and/or getting a little injured (at least imagining myself in this situation).

on the other hand, doing races is always cool and fun.

44
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 13, 2026, 11:49:27 am »
13-09-26

Cardio - 1:31:32, 125 hr avg [first half outdoor running, 6.73k in 45:10]

Notes

~45 mins of faster running yesterday, so legs pretty tired today, and left achilles a little sore, so kept this a bit shorter. no pain during the run, which is good, but still a bit tender. yesterday was, on reflection, pretty obviously too much of a step up in terms of quality, but seem to have gotten away with it.

still 8h45m on the week with a day off, lol, so much for a down week. tuesday's workout was lighter than average, at least. maybe i can wangle a 10 hour week some time.

eta: finally touching the intervals.icu score i peaked at pre the last half, this time entirely int the grey zone and with a lot of x-training (which, as noted, typically counts for less score on easy stuff). will be cool to translate that to some more running specific fitness over the coming months as i translate to doing a few more proper workouts on feet.

45
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 12, 2026, 08:36:46 am »
12-09-26

AM

Run
- w/u
- 4k / 3k / 2k / 1k with ~2' walk between, avg ~4:30 pace
- c/d

14.25k, 1:16:54

Lift - RDL, Rev Nord, BSS, OAC stuff

PM
Calvs, Dips, cycle x 20'

Notes

Felt pretty good. Will try to get calves and dips in later, just want to give calves some time to rest up a bit before loading them again after that

eta: left achilles a little sore in the evening

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