76
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 09, 2025, 12:57:39 pm »
09-04-25
Run -- 8.77k, 57:15
Notes
HR avg 134
Run -- 8.77k, 57:15
Notes
HR avg 134
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77
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 08, 2025, 01:02:07 pm »
08-04-25
Run --
w/u
5 x (6' on, 1' off) [4:50, 4:46, 4:43, 4:48, 4:57]
c/w
11.21km tota
Notes
Found my H10 chest strap, so HR is from that. Thought I had nailed pacing, HR was high 150s, low 160s, then mid 160s, but that rep was avg 170 and the slowest. Maybe conditions/wind or some such.
Slower than last week too. Mysterious, not concerned though.
Run --
w/u
5 x (6' on, 1' off) [4:50, 4:46, 4:43, 4:48, 4:57]
c/w
11.21km tota
Notes
Found my H10 chest strap, so HR is from that. Thought I had nailed pacing, HR was high 150s, low 160s, then mid 160s, but that rep was avg 170 and the slowest. Maybe conditions/wind or some such.
Slower than last week too. Mysterious, not concerned though.
78
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 07, 2025, 07:28:32 am »
07-04-25
Lunge
125 x 1
130 x 1
100 x 6
OAC Negative
BW x 1
+8 x 1 [felt better for having done a BW rep before]
BW x 1
Incline Bench
80 x 5, 3
70 x 5
Incline Curl
22.5 x 10, 8, 6
Lateral
22.5 x 14+8+6+5
Wide Pullup
+20x8 + BWx7
Side Bend
60 x 7
Ab Mat
30 x 10
Tricep-focussed Dips
BW x 7, 6
Run -- 4.5k, 30:18
Notes
Little bit of right shoulder bend on OACs, but better than last week, at least partially due to warming up more thoroughly.
Tried to stay super upright and keep the dips loaded on the triceps. Surprised how hard that made the,. Most tricep iso stuff I can do at home requires an annoying amnt of setup, so will probs stick with this.
Lunge
125 x 1
130 x 1
100 x 6
OAC Negative
BW x 1
+8 x 1 [felt better for having done a BW rep before]
BW x 1
Incline Bench
80 x 5, 3
70 x 5
Incline Curl
22.5 x 10, 8, 6
Lateral
22.5 x 14+8+6+5
Wide Pullup
+20x8 + BWx7
Side Bend
60 x 7
Ab Mat
30 x 10
Tricep-focussed Dips
BW x 7, 6
Run -- 4.5k, 30:18
Notes
Little bit of right shoulder bend on OACs, but better than last week, at least partially due to warming up more thoroughly.
Tried to stay super upright and keep the dips loaded on the triceps. Surprised how hard that made the,. Most tricep iso stuff I can do at home requires an annoying amnt of setup, so will probs stick with this.
79
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 06, 2025, 07:52:35 am »
05-04-25
Got antsy in the evening so did a few sets of preacher curls, some wrist wrench and played around with front lever. Can hold a decent OL front lever. Don't think I've ever done a good full one, which is about same difficulty as OAC depending on anthropometrics, i think?
06-04-25
Run -- 13.55k, 1:25:01
Notes
Beautiful weather. Nice run.
4:36 on feet this week, up a massive 1 min from last week. I guess I did 20 mins on bike as well that I didn't last time. No change niggles-wise, so I might try to add a lil more volume next week.
Got antsy in the evening so did a few sets of preacher curls, some wrist wrench and played around with front lever. Can hold a decent OL front lever. Don't think I've ever done a good full one, which is about same difficulty as OAC depending on anthropometrics, i think?
06-04-25
Run -- 13.55k, 1:25:01
Notes
Beautiful weather. Nice run.
4:36 on feet this week, up a massive 1 min from last week. I guess I did 20 mins on bike as well that I didn't last time. No change niggles-wise, so I might try to add a lil more volume next week.
80
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.
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.
81
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]
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]
82
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.
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.
83
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.
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.
84
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.
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.
85
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.
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.
86
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].
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].
87
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'
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'
88
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.
lol yes, between that and the warmup video, a day of much serendipity
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.
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
89
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.
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.
90
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 25, 2025, 09:47:44 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)