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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 24, 2026, 09:16:28 pm »
- supportive speed
-- warm up
-- 3 x [2 km @ 108-100% MP, 4 min jog]
-- 2 x [1 km @ 112% MP, 3 min jog]
-- cool down
2k reps in 4:06, 4:05, 4:04. 1k reps in 3:57, 3:53. RPE 7.5.

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2026, 08:48:42 pm »
- treadmill run x 60 mins
target was very easy, run was very easy. it snowed overnight and into the morning and sidewalks were very slippery, so i just went to the gym after work.

3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 23, 2026, 07:39:34 am »
oh! i hadn't customized it at all (wasn't aware you could, although i guess now that i think about it i realize that's one of the things people like about intervals.icu). updating to prioritize pace, HR, power in that order and entering 4:17 as my threshold pace* changes load to 641 for last week. that makes much more sense!

ETA: also, my "fitness" graph is now firmly in the green zone, whereas before it had been almost exclusively grey, except for long run days. that's what i get for using a primarily bike-oriented platform as a runner, without trying to figure out how to make it work. idiot.

*using john davis's threshold (defined as "fastest pace that produces metabolic steady state"), and his estimate that that's 90% of 5k race pace.

4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 22, 2026, 02:10:12 pm »
interesting about the load. i ran almost 40km more than you did this past week and almost 2h more time on feet, but intervals.icu only gives my load as 329. pretty much all of the difference in volume is low intensity but still, with so much more volume it's still surprising that i'd be registering a lower training load.

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 22, 2026, 02:03:54 pm »
- run 1:32:40, 17.69 km
character-building weather: 38F/3-4C and raining. had to pee so, so bad for the last half hour. this brings me to 99.00 km for the week, a pleasing number.

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 21, 2026, 12:41:51 pm »
yesterday

- run 1:13:47, 13.67 km w/ 5 x 20s strides

today

- long fast run
-- warm up x 2 km
-- 24 km @ 90% MP (ended up being more like 91%, 4:54 average)
supposed to bring a little fuel but i'm out of gels and didn't leave myself time to make any this week. oops. still pretty easy, RPE 6.5. book says this should be RPE 8, but also not to overrun it. hm.

7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 19, 2026, 07:49:34 am »
it definitely felt like a good workout.

- run 55:55, 10.46 km
nice and easy. lovely morning, if a bit damp. 40F/5C is the perfect temperature.

8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 18, 2026, 07:53:50 am »
got it, thanks!

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 18, 2026, 07:52:43 am »
- supportive speed
-- warm up
-- 5 x [1600m @ 90-92% 5k, 400m @ 80% 5k]
-- cool down
well, i'd been complaining about workouts being too easy. this one was a solid RPE 8. nice. reps were right on 4:15-4:16 pace, spot on. a few of the recovery intervals were a little slow, more like 77% (4:48 instead of 4:41), but the last one was right on the money.

10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 17, 2026, 09:10:30 am »
i just bought a pair of red hare 8 pros to replace my evo SL's. sirpoc endorsed, and i've seen a couple other threads where people say they fit the same as evo SL's in the same size (half a US size up from normal). looking forward to them!

if you were planning a trip to the states anytime soon i'd ask you to pick me up a few li-nings in singapore, i bet they're cheaper there  ::)

ETA: did you have a chance to try on any of the other li-nings? specifically, the feidian challengers? just a little worried about width, only reason i haven't pulled the trigger on a pair yet.

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 17, 2026, 08:12:31 am »
- run 1:11:48, 13.68 km, w/ [8 x 30s @ 5k effort, 2:30 easy] in the middle
felt nice, pace on the surges was all over the place but they were all either uphill or downhill so whatever.

12
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 15, 2026, 09:39:28 am »
humidity builds character. or so i tell myself.

13
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 15, 2026, 09:37:44 am »
- run 1:15:19, 13.67 km
first time doing the outdoor 8-mile loop since the storm. mostly clear but there were a few sections that weren't shoveled/plowed or where there was black ice and i had to slow down. not bad, though. it's supposed to be pretty rainy for the next week, we should have a lot more melting.

14
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 14, 2026, 01:16:27 pm »
last night

- treadmill run x 30 mins easy

- squat 235 x 5,5

- calf raise 235 x 6,6

- gettin' old strength circuit

- treadmill run x 30 mins easy

today

- strong run
-- warm up
-- 15 km @ 85% of 5k pace (4:28 average)
-- cool down
RPE 7.5-8, nice. done outside, the ~5 km loop spot is finally clear of snow/ice.

15
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 13, 2026, 10:18:10 am »
last night

- easy run
feeling a bit of that posterior knee "thickness," decided to rest it.

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