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Author Topic: warpspeed to the new scenario  (Read 9830882 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #1470 on: February 01, 2026, 08:14:46 am »
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01-02-26

Run -- 10.00k, 1:07:08

Curls + laterals

Notes

The plodder returns. Somewhat to be expected with return of actual sessions + also doing leg training yesterday. Guess that the double on Friday was also two quicker runs. Anyway, still excited about training.

Meant to note yesterday, one other change I'll be making is to let pace for sessions on weekday mornings be a little slower if needed. Think I'm just not an early morning guy when it comes to running and maybe some of the grind previously was trying to hit 'fresh weekend' paces at 6.45 pre-food and caffeine.
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LBSS

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Re: warpspeed to the new scenario
« Reply #1471 on: February 01, 2026, 10:06:50 am »
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really interested to see how NSM works for you!
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Muscles are nonsensical they have nothing to do with this bullshit.

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Joe

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Re: warpspeed to the new scenario
« Reply #1472 on: February 02, 2026, 04:07:23 pm »
0
02-02-26

Run -- 7.4k, 51:44

Notes

plodplodplod

Quote from: LBSS on February 01, 2026, 10:06:50 am
really interested to see how NSM works for you!

yeah, looking forward to it. I basically did it before but with less sensible load progression. While i'm not 100% sold on the 'this is the only kind of workout you need' aspect, I think the real point is 'don't burn yourself out, do some form of sensible load tracking, because that allows sensible load progression' which I 100% buy, and which aligns with how I organised my lifting when that was a focus. cba to think about periodisation, tapering, deloads etc, just find something that let's you progression and lock in to that.

This is the plan I made, look how simple!

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Joe

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Re: warpspeed to the new scenario
« Reply #1473 on: February 03, 2026, 04:45:06 pm »
0
03-02-26

-- Run
- w/u
- 3 x (8' on, 2' off) [4:29 avg on]
- c/d

Total, 9.01k, 48:52

Notes

Took a while to warm into this. Average HR in the 150s for the reps, so probably a little easy, max HR 164. But fine to start easy while getting used to the routine and sessions again.
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Joe

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Re: warpspeed to the new scenario
« Reply #1474 on: February 04, 2026, 03:48:45 pm »
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04-02-26

Run -- 7.13k, 44:37

Lift -- chins, dips

Notes

Felt pretty good!
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Joe

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Re: warpspeed to the new scenario
« Reply #1475 on: February 05, 2026, 03:58:15 pm »
+1
05-02-26

-- Run
- w/u
- 6:30 @ SubT / 90s rest
- 4 x [1k @ SubT / 90s rest]
- c/d

Total 9.41k, 50:12

OL Calf Raise x a bunch

Notes

4:22 avg pace for the reps, 162 Avg HR, only briefly over 170. So just about nail on the head.

Thought I had selected the workout (meant to be 4 x 6' on / 90s off)  but turns out I accidentally was just in normal run mode. Worked out perfectly since this ended up being 23:58 at SubT when I was aiming for 24 mins.

Calf raises getting easy with +30kg so time to increase. Experience literally 0 pain in my left foot now doing them, which is hype. Still get occasional jabs here and there but basically a non issue now.
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Joe

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Re: warpspeed to the new scenario
« Reply #1476 on: February 06, 2026, 03:38:52 pm »
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06-02-26

Run -- 6.74k, 42:06

Notes

runs been shorter than planned, but also looks like i got the load/min calc for easy runs wrong so actually on pace for target load for the week, so all good
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Joe

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Re: warpspeed to the new scenario
« Reply #1477 on: February 07, 2026, 08:16:52 am »
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07-02-26

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

Total - 12.05k, 1:05:17

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

Notes

4:15 average pace, Avg HR for last two reps ~167, max HR 175, so nicely paced again. Feeling good and pretty fresh, which is awesome.

ETA -- that's my longest run since 23 nov
« Last Edit: February 07, 2026, 11:56:48 am by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #1478 on: February 08, 2026, 08:38:54 am »
+1
08-02-26

Run -- 12.34k, 1:13:46, Avg HR 126

Notes

Nice! 64k week, less time on feet than planned but easy pace was crisper than expected so slightly exceeded target load. Feeling good in my body. I.e. feel like I'm back in the flow where this is a normal/light week rather than a sudden jump in volume. Aim is to keep that feeling as long as possible, I think.
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Joe

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Re: warpspeed to the new scenario
« Reply #1479 on: February 09, 2026, 04:03:54 pm »
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09-02-26

Run -- 7.98k, 50:48, Avg HR 122

Dips + Chins
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Joe

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Re: warpspeed to the new scenario
« Reply #1480 on: February 10, 2026, 05:12:28 pm »
+1
10-02-26

Run
- w/u
- 3 x (9' on / 2' off) [4:27, 4:17, 4:22]
- c/d

10.54k, 54:59

Chins, Dips, OL Calf Raises

Notes

Solid. HR only briefly touched 170, so this was very controlled. Think this is the best this workout has felt, and as far as I can tell equal fastest, so that's awesome.
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Joe

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Re: warpspeed to the new scenario
« Reply #1481 on: February 11, 2026, 06:42:04 pm »
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11-02-26

Run -- 8.58k, 52:52

Notes

long-haul flight tmrw so no run
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Joe

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Re: warpspeed to the new scenario
« Reply #1482 on: February 12, 2026, 09:54:00 pm »
0
13-02-26

Run --
- w/u
- 4 x (6' on / 2' off) [13.8 km/h on, 9.0 km/h off)
- c/d

-- 10.1k, 52:00 total

Lift -- Pulldowns, Machine Chest Press, Calf Raise, Cable Laterals

Notes

In SGP so lost track of whether I should have done the Thursday workout or Friday easy and auto-piloted into this. Not 100% sure how I'll distributed days while here, will just see how recovery feels.

On treadmill, felt pretty well callibrated. Didn't bother bringing watch or HR strap, so really going by feel and RR (which topped at 31 in final rep, so that's all good).
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