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Author Topic: warpspeed to the new scenario  (Read 9109929 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #1455 on: January 16, 2026, 05:10:12 pm »
0
16-01-26

Run -- 58.08k, 58:11

Notes

real plodding hours there lol. sleep has been awful lately
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Joe

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Re: warpspeed to the new scenario
« Reply #1456 on: January 17, 2026, 06:52:34 am »
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17-01-26

Run -- 9.57k, 1:00:20

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

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Re: warpspeed to the new scenario
« Reply #1457 on: January 18, 2026, 11:30:18 am »
+1
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.
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Joe

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Re: warpspeed to the new scenario
« Reply #1458 on: January 19, 2026, 03:56:41 pm »
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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.
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Joe

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Re: warpspeed to the new scenario
« Reply #1459 on: January 20, 2026, 04:33:33 pm »
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20-01-26

Run --
- w/u
- 2 x (2k @ SubT, 1k steady) [4:26, 4:30, 4:47; 4:29, 4:17, 4:59]
- c/d

10.12k, 54:34

Notes

outside, felt decent
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Joe

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Re: warpspeed to the new scenario
« Reply #1460 on: January 21, 2026, 03:51:51 pm »
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21-01-26

Run -- 8.12k, 52:33

Lift -- chins, dips, OL calf raise
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Joe

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Re: warpspeed to the new scenario
« Reply #1461 on: January 22, 2026, 04:00:43 pm »
+1
22-01-26

Progression Run - 6:41, 6:01, 5:22, 5:04, 5:09, 4:51, 4:30, 4:31, 4:20, cooldown

Total - 9.57k, 50:07

RDLs + Rev Nords + Curls + Laterals
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Joe

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Re: warpspeed to the new scenario
« Reply #1462 on: January 23, 2026, 03:59:54 pm »
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23-01-26

Run -- 6.50k, 44:51

Notes

HR in the 110s/low 120s most of this. Kept is very easy and pretty short. Want do to a bit more volume this weekend, but trying to keep the rebuild conservative stil. Aiming for ~25k over the weekend for ~60k on the week.
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Joe

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Re: warpspeed to the new scenario
« Reply #1463 on: January 24, 2026, 07:52:23 am »
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24-01-26

Run -- 2k easy, 2k steady, 1k easy, 2k steady, 1k subT [4:15], 1k @ 5k [3:54], cooldown

10.46k, 55:38

Lift -- OL Calf, Chins, Dips, laterals, curls, flyes

Notes

Had too big a bowl of oats too soon before the run, so felt pretty bad until about kilometer 6. Pleased with how controlled that 3:54 k felt! Steady here is like 4:50 pace, fwiw.
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Joe

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Re: warpspeed to the new scenario
« Reply #1464 on: January 25, 2026, 07:57:15 am »
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25-01-26

Run -- 10.23k, 1:01:20

Notes

Nice, good to have a 6:00 easy run at sub 130 HR day after a session + some calf work. Felt pretty decent/robust despite some ricketty feelings at points this week. Kept it shorter because, as I say, no need to rush. Load for the week, per intervals.icu, was at 305, so ~43/day. Peak fitness I reached was 47, so a steady build up from here should get me there in a matter of weeks as long as I am sensible and say under injury thresholds/pay attention to body signals.
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Re: warpspeed to the new scenario
« Reply #1465 on: January 26, 2026, 03:45:08 pm »
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26-01-26

Run -- 5.08k, 34:57

Lift -- Chins, dips

Notes

Feet a little sore so kept it short.
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Joe

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Re: warpspeed to the new scenario
« Reply #1466 on: January 27, 2026, 04:04:50 pm »
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27-01-26

Run --
- w/u
- 5 x (1k on / 300m steady) [4:25 avg on, 4:55 off]
- c/d

9.75k, 50:31

Lift -- RDL, Nord, curls

Notes

Meant to be 3 x 1.7 on 0.3 off but i messed up inputting that to my watch, it seems, so winged it a bit.
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Joe

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Re: warpspeed to the new scenario
« Reply #1467 on: January 28, 2026, 04:10:25 pm »
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28-01-26

Run -- 6.33k in 35:58
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Re: warpspeed to the new scenario
« Reply #1468 on: January 30, 2026, 01:32:49 pm »
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30-01-26

AM --
Run - 4.79k, 25:59
Lift - misc upper body stuff

PM --
Run - 4.05k, 20:36

Notes

Feel pretty fatigued lately, had a two day mild head/neck ache, which is usually the sign that I'm little wrung out. Need a proper restorative weekend (which doesn't mean one where I don't train, just need to do some nice and/or fun stuff as well0
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Re: warpspeed to the new scenario
« Reply #1469 on: Today at 11:01:03 am »
0
31-01-26

-- Run
- w/u
- 8 x (3' on / 1' off)
- c/d

9.88k, 52:17 total.

Notes

4:16 pace average for the reps, Average HR in the mid 160s, peaking in the low 170s. RPE of final rep like 3/4. Looks like I've retained a decent level of fitness there.

Read James Copeland's book on his training/Norwegian Singles Method and realised today is exactly 15 weeks out from the next half marathon I signed up for. My peak CTL that I've reached is 47, and my CTL going into my last/first half was 43.

Given this, my goal is to ramp up pretty conservatively and aim to hit 52 CTL in the week before Hackney. I'm at 37/38 atm, so that's a ramp rate of 1 per week, and just involves increasing weekly load 5 per week, peaking at around 400.

Means starting at ~320 mins easy + 72 mins SubT, increasing those each by ~3-5 and ~1-3 min per week, peaking at 370/96.

Excited! Not really ever done a proper running training plan before, and think that sitting out and working through this and how to build at a sensible rate was a good exercise. Hoping this will keep me pretty fresh -- weeks 1 through 9 of this look pretty easy to me, tbh. Which is good! Think in the past I went aggressive with load building, jumping from 320 -> 350 -> 380 rather than building more gradually.
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