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Messages - Joe

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1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: Today at 03:56:41 pm »
19-01-26

Cardio x 45 mins [jog to gym, 20 mins elliptical, 10 mins row, jog home]

Lift - cable row, machine chest press

Notes

Left foot a little sore and just generally a little ricketty feeling this morning, so opted for some lower impact stuff. Run tmrw.

2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 18, 2026, 11:30:18 am »
18-01-26

Run -- 4k easy, 2k moderate [4:47, 4:40], 1k easy, 2k moderate [4:44, 4:32], cd

10.5k, 57:47 total

Lift -- curls, laterals

Notes

Slowly building back the volume while aiming to keep the intensity back. 5.5 hours on feet/56k on the week.

3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 17, 2026, 06:52:34 am »
17-01-26

Run -- 9.57k, 1:00:20

Lift -- Chins, Dips, OL Calf Raise, RDL, Reverse Nordic

4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 16, 2026, 05:10:12 pm »
16-01-26

Run -- 58.08k, 58:11

Notes

real plodding hours there lol. sleep has been awful lately

5
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 15, 2026, 04:26:14 pm »
15-01-26

Run --
- w/u
- 5k @ ~4:30
- c/d

Total - 9.7k, 49:45

Notes

Just felt like picking up the pace a bit. Not too hard, what iirc nate jenkins calls `fundamental tempo`

6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 14, 2026, 04:28:08 pm »
14-01-26

AM: Run -- 5.01k, 32:01

PM: RDL, Rev Nord, curls, laterals (1 set each)

Notes

Slept through my alarm in the AM (this happens so rarely!) but squeezed that in regardless. 

7
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 14, 2026, 04:26:45 pm »
Quote from: Raptor on January 14, 2026, 03:52:16 pm
Wouldn't this drive you into the ground neurally speaking?

no

8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 13, 2026, 03:57:27 pm »
13-01-26

Run -
-- w/u
-- 3 x (1.4k @ 4:08, 0.6k @ 4:55)
-- c/d

Total - 9.5k, 47:17

45 degree back ext + leg ext + chest press + chest-supported rows

Note

Solid! I like these steady-effort-rest variations. Will try to progress this 0.1k more hard/0.1k less steady then speed up one or other of them.

9
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 12, 2026, 03:41:47 pm »
12-01-26

Run -- 4.29k, 27:38

Notes

had a pretty bad cold since sat eve and this was all i had energy for this morning. feeling mostly better now. just want to get a proper run of training in!

10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 10, 2026, 08:20:20 am »
10-01-26

Run -- 9.72k, 1:02:18

Lift -- chins, dips, curls, lateral raises

Notes

First hour+ run since the foot injury, and felt totally fine! If all is well, I'll aim for another oen tomorrow + lower-body lifting. Hype.

11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 09, 2026, 03:49:18 pm »
09-01-26

Run --
- w/u
- 2 x (1k @ 5:00, 1k @ 4:08) + 2k @ 5:00
- c/d

Total - 9.81k, 51:14

Quote from: LBSS on January 08, 2026, 07:41:50 am
damn, how's your head?!

thankfully fine! had a bit of a sore spot at the back (likewise hip, elbow and shoulder) but seemed to get away with it overall! Probably distributing the impact across those four places rather than hitting any one in particular...may have played a role in taking yesterday off, though.

12
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 07, 2026, 03:44:22 pm »
07-01-26

Run -- 5.57k, 41:45

Dips + chins

Notes

genuinely thought i was running like 6:30 pace but was apparently 1min/k slower than that. Think this was natural adjustment to amount of ice on the ground. Having got through the run unscathed, I took a pretty heavy fall walking to work. Was a full on pratfall on black ice, fell back, smacked hip, shouulder, elbow and back of head. Shrugged it off + didn't feel like I took much damage at the time, but this evening I'm a bit achy.

13
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 06, 2026, 04:36:18 pm »
06-01-26

Run -- 5.11k, 33:21
Stairmaster x 50 floors in 11 mins
Curls + laterals

Notes

Foot still feeling okay! Little sore today, but not surprised given yesterday had calf raises + the run was in Altras

14
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 05, 2026, 04:00:48 pm »
05-01-26

Run -- 7.67k, 49:09

Calf raises + RDLs + Rev Nord

15
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 04, 2026, 08:38:08 am »
04-01-26

Run -- 8.31k, 50:56
+
Elliptical x 15 mins

wil try to get lower lifting in later, foot still good

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