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Messages - LBSS

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361
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 25, 2024, 04:51:29 pm »
- run 50:16, 8.24 km
bought a pair of asics novablast 4s after succumbing to marketing. i regret to inform you that they felt great.

362
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 24, 2024, 07:16:36 am »
- track workout
-- warm up
-- 4 x 1 km in descending pace (4:30, 4:15, 4:01, 3:49) w/ 2 min rest
-- cool down
great workout with the track club! feels so damn good to get up early and run.

363
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 22, 2024, 07:30:52 pm »
- run 1:39:27, 15.85 km
whoops, at least a km longer than i meant to go. felt fine, though. cold, once the sun went down my hands got pretty chilly. HR averaged 128, per watch, which is good.

364
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 21, 2024, 07:28:35 pm »
- run 29:40, 5.24 km

- squat 225 x 5,4
will stick with this until i can get 3x5

- climb x 75-90 mins
felt pretty good. started trying a blue one that i hope is up long enough for me to figure out. hands pretty raw.

- paused push up x 10,10,10

EDIT: signed up today for the parkway classic 10 miler, same race i did last april. let's see if i can get under 1:10 official.

365
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 20, 2024, 05:40:10 pm »
achilles was feeling a little tight yesterday so i did not run.

- run 43:04, 4.45 miles
new watch came today. default setting is miles, not km, and i haven't figured out how to change it yet. it's got a few more bells and whistles than the old one, as well. will take a little getting used to.

366
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 20, 2024, 09:10:04 am »
how are you loading them?

367
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 18, 2024, 07:50:40 am »
- track intervals
-- warm up
-- 2 x (7 min @ HM pace, full recovery)
-- 7 x (2 min @ 5k pace, 90s recovery)
-- cool down
got up early again to run with the club that meets at the closest track to my house. super fun. i used my wife's watch to at least try to gauge pace. HM reps were ~7:10 each, 5k pace was around 4:00-4:05, a little faster on a couple of reps, including the final one.

368
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 17, 2024, 06:50:21 pm »
morning

- run ~6.5-7 km
ordered new watch, sigh

evening

- climb x ~75 mins
not bad! worked my way through an orange one with tricky (for me) foot and balance work, and completed the long black one that i had almost done last time.

369
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 16, 2024, 07:34:33 am »
Quote from: Joe on December 11, 2024, 07:06:18 am

Visited my wife's family in Singapore. Strange country, but as far as repressed authoritarian island nations go, i can't say i find it any more objectionable than the one i live in.

lol. also, the food in singapore is incredible IME, so there's that. but yeah it's a weird place. the social engineering is really in your face.

370
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2024, 07:31:40 am »
yesterday

- run x ~13 km, ??:??
still no watch. about 40/5 degrees and light rain, which isn't exactly pleasant, but no wind and it wasn't pouring so ultimately not that bad condition-wise.

371
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2024, 04:03:59 pm »
- run ~5.5 km
to gym

- squat 215 x 5,5,5

- DB OHP 35s x 8,8,8

- GHR x 3,3,2
strict as i could be

- BSS x 10,10/leg

- superset x 2
-- paused push up x 10
-- tuck front lever hold x 20s

- kneeling ab wheel roll outs x 10,10

- climb x 20 mins
biceps/bicep tendons just not having it. seems like i need at least three days of rest between climbing sessions. weird, as i don't remember that being the case before. but i suppose the specific fitness will build over time as long as i don't be stupid and get hurt.

372
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2024, 09:32:34 am »
wednesday

- run to work, 6-6.5 km

thursday

- warm up

- climb x 90 mins
pretty good.

373
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 10, 2024, 08:35:33 pm »
how close are you to 545 for a single?

374
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 10, 2024, 08:34:58 pm »
yesterday

- warm up

- climb x 90-120 mins
not sure exactly how long. much stronger, although i'm still working my way back. starting to notice techniques to work on.

today

- run ~6-6.5 km
ran to work, with fully loaded backpack (change of clothes, shoes, laptop). the pack works pretty well, although the top strap doesn't stay tight and when it's loose up top it bounces more. i bought a mini carabiner today to use instead of the strap, let's see if that makes a difference. still haven't found my watch.

375
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 09, 2024, 07:14:12 am »
saturday

- warm up

- climb x 30 mins
biceps and elbows extremely cooked. i tried to find some climbs that didn't require a lot of locking off but eventually i just had to bail. it was weird, my hands were shaking from biceps just being so fatigued. i guess the climbing on thursday took more out of me than i thought?

yesterday

- run ??:??, ~11 km
cannot find running watch, so this is an estimate based on having run a similar route before.

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