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Author Topic: warpspeed to the new scenario  (Read 1420127 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #1365 on: October 05, 2025, 08:16:30 am »
+1
05-10-25

Run -- 16.14k, 1:46:48 [134 Avg HR]

Lift --

1A Weighted Chin 3 sets
1B Weighted Dip 3 sets
2A Incline Curl 2 sets
2B Lateral Raise 2 sets

Notes

 :personal-record: for time on feet, longest ever run in terms of time, 4th by distance.

Got a reminder email that I'm signed up for a half on the 18th. Not certain that I'll do it. It's not an interesting course (just laps of a very flat park in London) and entry was cheap, so my sunk costs are minimal. If I'm feeling injury free and like I could go sub-90, I'll give it a go. To that end, may try this coming Saturday to do a more honest effort 5k/Parkrun, to gauge fitness.

Some mild stiffeness on waking up and a little mid about 30 mins into the run, but went away within about a minute so feeling decent there.
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Joe

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Re: warpspeed to the new scenario
« Reply #1366 on: October 06, 2025, 03:31:44 pm »
0
06-10-25

Cardio -- 127 Avg HR
~20 running, ~25 inline walking, ~15 air assault bike

Notes

Assault bike is fun. Comparatively easy to hit that ~130 HR compared to stationary bike, where I have to really grit to get above 120.
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Joe

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Re: warpspeed to the new scenario
« Reply #1367 on: October 07, 2025, 04:43:18 pm »
0
07-10-25

Run --
w/u
4 x [7:30 @ 4:20, 1:00 off]
c/d

Lift --
Wide-Grip Cable Row x 2 sets
Pushdown x 2 sets
Pec-Dec x 2 sets
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Joe

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Re: warpspeed to the new scenario
« Reply #1368 on: October 08, 2025, 03:35:26 pm »
0
08-10-25

Cardio --
mix of running, assault bike, elliptical, and rowing machine, 58:15, 127 avg hr

Notes

PTT a little irritated but not too much. may do tmrw's session as low impact if wake up feeling creaky
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Joe

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Re: warpspeed to the new scenario
« Reply #1369 on: October 10, 2025, 03:48:09 pm »
0
10-10-25

Run -- 9.12k, 1:01:21

Lift --
1A Weighted Pullup x 3 sets
1B Weighted Dip x 3 sets
2A Lateral Raise x 2 sets
2B Incline Curl x 2 sets
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Joe

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Re: warpspeed to the new scenario
« Reply #1370 on: October 11, 2025, 06:59:16 am »
+1
11-10-25

Parkrun -- 19:41, 5k old age  :personal-record:

+ like 2k jogging warmup, 7.5k jog to post-run coffee spot, 2.5k jog home, pretty big day lol

Notes

Think the course probably a bit short. Did some strides while warming up and could barely get to like 5:00 pace without feeling pretty awful, HR was super high even with slow jogging, so pleasantly surprised.

Splits were 4:01, 3:58, 3:58, 3:57, 3:46

Converts to 1:30:29 half...if I come in fresher and conditions are good we could be on for the sub 90...

according to my watch i closed the last 30s at 2:20 pace
« Last Edit: October 11, 2025, 07:06:33 am by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #1371 on: October 12, 2025, 07:58:16 am »
0
12-10-25

Run -- 16.26, 1:43:22, 127 Avg HR

Lift --
1A Chins x 3
1B Dips x 3
OL Calf Raise x 3
RDL x 1
Rev Nord x 2
Fly 3 x drop
Lateral Raise x 1

Notes

Got some Chinese running shoes on a mega sale from Ali Express for <£30. I like them _way more_ than my Vomeros/Cliftons. Might never go back to western shoes if I can keep getting this sort of quality

Did last km at half-marathon-ish effort, ended up at 4:22 pace. Not bad given (a) in trainers rather than fancy foam/lightweight shoes and (b) doing it at the end of a long run the day after a 5k + decent volume.
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LBSS

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Re: warpspeed to the new scenario
« Reply #1372 on: Today at 10:44:05 am »
0
congrats on the PB!
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Joe

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Re: warpspeed to the new scenario
« Reply #1373 on: Today at 03:25:14 pm »
0
13-10-25

Run -- 9.43k, 1:01:23, 125 HR

Notes

Sore from weekend so pleased with pace/HR/RPE of this one. Guess I should just go for this half on Saturday. Will do something like 10-15 mins at half marathon pace tmrw and then take it easy rest of week.

Quote from: LBSS on Today at 10:44:05 am
congrats on the PB!

Thanks! Think this'll go pretty fast. My confidence is building up and I know I just need to go for 3:50ish splits all the way and trust the fitness.
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