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Messages - LBSS

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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 07:45:49 am »
true, that is definitely the hope/whole idea of training. but we'll see! mini-taper, commence.

- run 58:55, 10.45 km
chill is back, it was just above freezing this morning. HR lower than it's been, amazing how much HR and air temp seem to correlate.

2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 22, 2026, 07:17:03 pm »
- run 44:33, 7.83 km
slow and very easy, legs felt tired and probably more tired than they feel. very annoyingly, this got me to a training load of 597 for the week, per intervals.icu. did put me over 90 km, at least.

half marathon race next sunday. john davis suggests going all-out in races so that's the plan. i've got one other workout this week (16x500m @ 108-112% MP, on wednesday) and otherwise will probably dial back mileage a little so that i'm at least a bit fresh for the race. bit nervous about it tbh, i want to be faster but i don't really feel faster yet.

3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 21, 2026, 10:02:26 am »
 :highfive:

4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 21, 2026, 09:59:45 am »
slept for >10 hours last night, cannot remember the last time i slept that long or woke up that late (9:30). kind of messes up my plans for the day as i'll have to do my workout in the afternoon, when it'll be pretty warm, but guess my body needed it. logging because of how unusual it is.

- MP run
-- warm up
-- 6 x [3 km @ MP, 1 km @ 85% MP]
-- cool down
RPE 8, could have done another set but glad i was done. one downside of doing workouts on that route is that the first "cool down" km is a very steep uphill. sucked today. warm today (73F/23C) but not humid and most of the route is shady. work sets were 4:24-28, and on balance were more uphill than downhill, since i did them on a 2k out-and-back. recovery intervals were 5:02-09 and mostly downhill.

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 20, 2026, 02:24:37 pm »
- run 1:36:49, 17.64 km
meant to do 16 km, oops. had done that loop before and apparently forgot how long it was. also did it clockwise this time instead of counterclockwise and it was much harder. legs did feel better than yesterday, though.

6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 19, 2026, 06:56:28 pm »
- run 1:17:00, 13.68 km
left calf a little tight and legs pretty dead overall. slept like shit last night, congested and wife told me i actually snored, which is unheard of for me. gorgeous evening.

7
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 18, 2026, 05:34:53 pm »
yeah GHRs are so good, if you can do them properly. most people can't. they'd be a good thing for me to add in, carefully since i haven't done them with any consistency in many years.

8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 18, 2026, 07:44:55 am »
- specific speed
-- warm up
-- 8 x [3 min @ 106% MP, 1 min jog]
-- cool down
VMOs a little sore (?) and felt the left one during the later reps. not sure what that's about but no pain so not concerned. reps in 4:08-4:11, which is more like 107-108% MP at current estimate, but RPE was 6.5-7 tops, felt like i could have done the whole workout over again. maybe the altitude doped me up, i did spend the past week at ~3000+ meters!

9
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 17, 2026, 08:07:44 am »
damn you have a roman chair at home? if i ever move into a bigger house and can actually build out a home gym, that would be sick to have.

10
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 17, 2026, 08:04:33 am »
last week

- ski x 4 days (4-5 hours/day)

- treadmill run x 2 days

- strength circuits x 3 days

great fun until it took me 40 hours to get home because of three different perfectly timed storms in three different places, thousands of miles apart from each other. i am very tired.

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 09, 2026, 07:39:00 pm »
- supportive speed
-- warm up
-- 7 x [1 km @ 105% MP, 1 km @ 85% MP]
-- cool down
RPE 7.5, kept one in reserve (Rx was 7-8 reps) because it's suddenly warm and the water fountain i was relying on for hydration was not working. work intervals 4:14-4:16 and rest intervals 5:05-5:13. right hip started bugging a little toward the end. did this in AP4s, which do feel a bit weird but less so than when i did the MP run the other weekend.

leaving for colorado tomorrow, four days of skiing ahead! will run on the treadmill in the mornings before breakfast but not going to impose any structure, mostly easy and might do some intervals to make things less boring. back sunday and then

12
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 08, 2026, 04:59:06 pm »
- run 44:36, 7.80 km
yep, fatigued! been waiting for a workout to make me feel it the next day and got what i was waiting for.

13
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.

14
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.

15
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.

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