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Messages - LBSS

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46
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 06, 2024, 06:04:42 pm »
2 feb

- run 38:39, 6.37 km

3 feb

- run 1:33:26, 14.44 km

5 feb

- run 36:42, 6.85 km

today

- tempo
-- warm up
-- 800m x 3 w/400m rest (3:14, 3:11, 3:10)
-- cool down
first speed work in a while. this wasn't very hard but i felt out of shape.

47
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 01, 2024, 06:50:06 pm »
- run 28:38, 5.57 km

48
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 29, 2024, 07:23:54 pm »
- run 37:38, 7.01 km
front hips and upper quads felt a little weird. no pain or discomfort, just, weird.

49
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 27, 2024, 04:50:35 pm »
got back last night from 12 days in ecuador. set altitude PRs on three separate days, also crossed 16,000 and 17,000 feet for the first time. we had to turn back from our major summit attempt, chimborazo, because wife started to develop altitude sickness. but it was still an amazing trip and we both got bit by the alpine bug. gonna see if we can get in another climbing trip this winter closer to home.

today

- run 27:36, 4.73 km
taking it very easy since the last two times i've tried to run right after a long flying day, my knee started hurting. felt fine today.

50
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 14, 2024, 05:24:05 pm »
- run 1:19:50, 12.95 km
pretty chilly and intermittently windy.

leaving for ecuador tomorrow!

51
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 13, 2024, 12:03:50 pm »
Quote from: Joe on January 12, 2024, 07:07:26 am
My understanding is that the science atm suggest that, while near/to failure is best for hypertrophy, staying <7 rpe is best for strength. So will try to a bunch of solid 1-3 rep sets at low RPEs on assited OACs, plus one harder single now and then to mark progress, and basically everything else done at 8-10 RPE.

that's interesting. at some point in the past 6-7 years i stopped nerding out on training research the way i did in my 20s. all other things being equal, hypertrophy=strength gains, so this is news to me. you got a reference? i'm curious.

52
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 09, 2024, 01:09:56 pm »

53
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 08, 2024, 07:17:39 pm »
- run 25:59, 5.27 km
did km 3 @ 4:21 (i.e., ~HM) pace, just to kick things up a little, and did a couple of strides at the end.

go blue.

54
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 07, 2024, 01:05:30 pm »
- run 1:37:34, 16.03 km

55
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 05, 2024, 03:49:32 pm »
yesterday

- run 1:02:17, 9.61 km

56
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 03, 2024, 08:14:31 pm »
went to california for a couple of days to go to the rose bowl. absolutely insane experience, worth every penny. michigan 27, alabama 20. now we just have to beat washington next week and i can die happy.

57
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 30, 2023, 05:38:54 pm »
 :highfive:

58
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 30, 2023, 05:38:23 pm »
last week

- skiing x 3 full days
super nice. it was a little warm: just above freezing at base and around freezing or just below at the summit of the mountain (mont tremblant, in quebec). but it didn't rain or sleet or anything so the snow was still pretty nice. great times.

- run x 5k one day

today

- run 1:39:55, 16.12 km

59
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2023, 06:45:27 pm »
- run 1:41:45, 16.11 km
nice and easy

60
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 15, 2023, 09:19:51 am »
yesterday

- tempo
-- warm up
-- 10 min @ HM pace x 2, 4 mins jogging rest [2.31 km, 2.30 km]
-- cool down
this workout calls for three repeats but it's the first higher intensity anything i've done in more than two months so i dialed it back. pace worked out to ~4:19 average or ~1:31 HM time. felt okay, no lactic acid buildup. makes sub-1:10 seem like a reasonable target for a 10 miler in april, although i'm going to be on the road a lot over the next couple months.

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