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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 06:42:22 pm »
- run 56:34, 10.43 km
warm and pleasant again, low humidity.
warm and pleasant again, low humidity.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 07, 2026, 06:40:36 pm »
- SubT 5 x 1500m
-- warm up
-- intervals @ 4:16-21 w/60-75s walking rest
-- cool down
a little warmer but not hot. stayed SubT the whole time, good. pretty tired today, did not sleep well last night.
-- warm up
-- intervals @ 4:16-21 w/60-75s walking rest
-- cool down
a little warmer but not hot. stayed SubT the whole time, good. pretty tired today, did not sleep well last night.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 07, 2026, 08:43:07 am »
signed up for the NCR half marathon at the end of november. should be fun, unless it's sleeting or something! i think i'll do a parkrun a couple of weeks before but no other formal race next month.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 06, 2026, 03:07:57 pm »
- run 56:52, 10.46 km
sunny but still mild, 17ish degrees. legs a little heavy but not bad.
sunny but still mild, 17ish degrees. legs a little heavy but not bad.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 05, 2026, 07:28:18 pm »i know both of those two i mentioned, learned a lot on here..
Wait, really? 🤔
Thats amazing…
Are we the old heads now in the vert training world?
us and kelly baggett
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 05, 2026, 07:26:02 pm »
- RDL 90 x 8, 6, 4
grip started to go on the second rep because my wedding ring digs into my finger. need to swap it out for the silicone one next time. did a third set with normal (rather than hook) grip to get the reps in.
- flat calf raise 90 x 10,10
- alfredson calf raises +15 lbs x 5,5/leg
- circuit x 2
-- BSS + 30 lbs x 10/leg
-- spiderman push up x 10
-- sandbag row 50 lbs x 20
need to do the rows with something heavier but otherwise i like this circuit.
- assisted dead hang x 30s
bar is too low to do an actual dead hang so heels resting on the ground straight out in front.
grip started to go on the second rep because my wedding ring digs into my finger. need to swap it out for the silicone one next time. did a third set with normal (rather than hook) grip to get the reps in.
- flat calf raise 90 x 10,10
- alfredson calf raises +15 lbs x 5,5/leg
- circuit x 2
-- BSS + 30 lbs x 10/leg
-- spiderman push up x 10
-- sandbag row 50 lbs x 20
need to do the rows with something heavier but otherwise i like this circuit.
- assisted dead hang x 30s
bar is too low to do an actual dead hang so heels resting on the ground straight out in front.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 04, 2026, 01:00:42 pm »
- long run 1:38:03 w/SubT 3 x 2.5 km
-- intervals @ 4:21, 4:18, 4:18
around 17 degrees and cloudy. drizzling when i left the house but it tapered off, so it was a little humid, but still felt amazing. shifting to distance-based intervals just to change it up a little and add just a bit of quality time.
ETA: also, this was truly SubT. HR topped out at 161.
-- intervals @ 4:21, 4:18, 4:18
around 17 degrees and cloudy. drizzling when i left the house but it tapered off, so it was a little humid, but still felt amazing. shifting to distance-based intervals just to change it up a little and add just a bit of quality time.
ETA: also, this was truly SubT. HR topped out at 161.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 03, 2026, 03:03:38 pm »
- run 56:11, 10.45 km
17 degrees and overcast, apparently that's worth 8-9s/km at easy pace versus hot weather. HR averaged a little lower than recent easy runs, as well, despite the slightly quicker pace. it's not even really that cool, but boy it's cool enough.
17 degrees and overcast, apparently that's worth 8-9s/km at easy pace versus hot weather. HR averaged a little lower than recent easy runs, as well, despite the slightly quicker pace. it's not even really that cool, but boy it's cool enough.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 02, 2026, 01:19:28 pm »
- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:12-4:21 w/60-90s rest
-- cool down
T+DI 147, may this be the last such day. wide spread of interval times mainly due to uphill/downhill split but i also got slower on the later reps. HR never averaged over 159 but it peaked at 170 on one rep and in the upper 160s on 3-4. if i'm honest, a lot of these late-summer workouts have been at least partly T rather than SubT.
right medial hamstring tendon bugging a little here and there and right calf has felt a little tight the last couple days. nothing serious, i don't think.
-- warm up
-- intervals @ 4:12-4:21 w/60-90s rest
-- cool down
T+DI 147, may this be the last such day. wide spread of interval times mainly due to uphill/downhill split but i also got slower on the later reps. HR never averaged over 159 but it peaked at 170 on one rep and in the upper 160s on 3-4. if i'm honest, a lot of these late-summer workouts have been at least partly T rather than SubT.
right medial hamstring tendon bugging a little here and there and right calf has felt a little tight the last couple days. nothing serious, i don't think.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 01, 2026, 02:46:26 pm »
- run 57:47, 10.45 km
hot in the sun, but at least i got out in the morning before the temp really rose.
hot in the sun, but at least i got out in the morning before the temp really rose.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 30, 2026, 06:13:12 pm »
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:16-19 w/ 60-90s rest
-- cool down
hot again, damn it. next few days. legs pretty dead, i slept badly last night.
-- warm up
-- intervals @ 4:16-19 w/ 60-90s rest
-- cool down
hot again, damn it. next few days. legs pretty dead, i slept badly last night.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 29, 2026, 07:24:27 pm »
- run 56:40, 10.45 km w/ 4 x 15s strides
watch gave me the distance back.
watch gave me the distance back.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2026, 07:15:40 pm »
- warm up
- RDL 85 x 10,10
- 15-degree calf raise 85 x 10,10
- superset x 2
-- BSS bw x 10/leg
-- suitcase carry 20kg x 20s/side (first set pinching a bumper plate, second set holding the barbell)
- RDL 85 x 10,10
- 15-degree calf raise 85 x 10,10
- superset x 2
-- BSS bw x 10/leg
-- suitcase carry 20kg x 20s/side (first set pinching a bumper plate, second set holding the barbell)
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2026, 08:24:10 am »
yeah, i'm excited to have something to work towards again! and of course i immediately got a two-day migraine, starting on friday evening. no training over the weekend. it's gone now (monday morning) but jfc what a waste of a weekend.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 25, 2026, 12:27:39 pm »
- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:07-4:13 (last rep 4:19 but it was entirely uphill)
-- cool down
HR numbers suspect because monitor wouldn't connect to watch for some reason. felt pretty good, though. ran the opposite direction from usual on the interval loop, which meant the long uphill portion was steeper.
-- warm up
-- intervals @ 4:07-4:13 (last rep 4:19 but it was entirely uphill)
-- cool down
HR numbers suspect because monitor wouldn't connect to watch for some reason. felt pretty good, though. ran the opposite direction from usual on the interval loop, which meant the long uphill portion was steeper.