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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 07, 2026, 04:31:38 pm »
- long fast run
-- warm up
-- 10 km @ 90% MP (4:55 avg)
-- 8 km @ 92% MP (4:48 avg)
-- 9 km @ 94% MP (4:44 avg)
-- cool down
RPE a solid 8 despite never really breathing hard, definitely felt the fatigue building up in my legs. average paces were more like 90-93-95% of MP, which is fine.

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 06, 2026, 06:51:04 pm »
- run 1:12:46, 13.64 km
back to normal-ish, although i felt blah most of the day and had to drag myself out the door for this in late afternoon. the run helped.

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 05, 2026, 08:13:39 am »
- run 58:07, 10.48 km
focused on keeping it easy. felt slow and was, just a little. 5:33 pace is just a bit below what my normal easy run pace has been the last couple months. makes sense.

4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 04, 2026, 07:24:14 am »
- supportive speed
-- warm up
-- 2 x [2 km @ 108-110% MP, 400m jog]
-- cool down
at the track, yay. Rx was 4 x 2 km, cut it in half in line with phily bowden's recommendation (40-50% volume reduction) for a first post-illness workout. considered doing 3 x 2 but decided discretion the better part of valor. reps were a little on the fast side, 3:59 and 4:00 average.

evening

- squat 225 x 4,4
weak, not surprising

- calf raise 225 x 6,6

- superset x 2
-- TTB x 5
-- pull up x 5

something better than nothing.

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 03, 2026, 05:05:10 pm »
unbelievably, headache lingered into today. gonna shuffle some things around after watching a recent video phily bowden made about adapting plans (e.g., when you get sick) and hopefully won't lose too much!

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 02, 2026, 08:25:04 am »
yesterday's low-grade headache turned into a migraine overnight, worst one i've had in several months. what joy. it's dissipating now but fml, it sucked.

7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 01, 2026, 03:13:06 pm »
feel worse today illness-wise: headache/head fog, cough is more frequent, nose is running more and feels stopped up when i'm prone. i also realized that i haven't slept very well since at least tuesday night. frustrating, but really seems like taking a day off is the wise choice.

ETA: red hare pro 9's came, ordered a half size up and they are too small. length is fine but they're a little too narrow and (bigger issue) the volume is too low. damn it.

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 28, 2026, 01:37:03 pm »
- MP run
-- warm up + strides
-- 15 km @ MP (4:28 average)
-- cool down
carrying a fair amount of fatigue into this and i guess being sick didn't help. RPE 8.5, breathing wasn't hard, despite the lingering cough/chest congestion, but legs felt heavy and stiff from the jump and that carried through. Rx was 9-10 miles but to modulate based on fatigue and not let it get too hard, hence stopping when i did. first time wearing AP4s, they were okay.

ETA: hours later, still getting the weird involuntary muscle twitches in my lower legs that i associate with half marathon races. guess my legs really are tired.

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 27, 2026, 04:53:44 pm »
- climb x 30 mins
so rusty, grip so weak. felt okay to get on the wall a little.

- run 1:16:54, 14.43 km
felt much better today. still coughing and sniffling a little but not too bad. didn't sleep super well but again, better than the night before. hopefully will be back to normal by tomorrow, fingers crossed.

10
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 26, 2026, 07:33:23 pm »
man when was the last time you went a day without squatting 405?

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 26, 2026, 07:32:39 pm »
welp, came down with a cold right as i was hitting my stride. rested today instead of planned kenyan-style progression run. hopefully a good night's sleep will help, last night i barely slept at all.

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 25, 2026, 07:57:32 am »
- run 56:50, 10.49 km
nice and easy, legs a bit fatigued from last night. was hard to drag myself out of bed this morning. trying to flip schedule around to mornings is always a challenge.

13
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.

14
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.

15
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.

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