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Author Topic: warpspeed to the new scenario  (Read 15491424 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #1530 on: March 26, 2026, 06:29:16 pm »
0
26-03-26

Run
- w/u
- 4 x (6' on / 1'30" off) [4:20 avg]
- c/d

10.47k, 57:52

Notes

two reps ~4:08, two reps ~4:30. half with wind, half into the wind. Wind is just brutal here lately I'm so tired of it. Was feeling a bit tired so dropped the last rep and did a longer cooldown for a similar total volume.
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Joe

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Re: warpspeed to the new scenario
« Reply #1531 on: March 27, 2026, 02:25:07 pm »
0
27-03-26

Run -- 5.9k, 39:37

Notes

plod plod plod. properly tired. Did like 20k steps on top of the workout yesterday + sleep's been bad. Might tone back the reps tomorrow a bit, as well, depending how I feel.

Did dip into green form on intervals.icu last week, so no surprises that I'm a bit rougher this week. As Sirpoc says, 'green too keen; gray you're okay'. 57 is == all-time high for fatigue, and the last few times I hit that number I took proper time off rather than keeping rolling. Firstly a testament to improved fitness/durability/solidity, but secondly something to be careful of! Also nearing all-time-high for fitness (I think I'll probably hit it either tomorrow or Sunday). So yeah just something for me to pay attention too -- whole point is not to cook myself!
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Joe

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Re: warpspeed to the new scenario
« Reply #1532 on: March 28, 2026, 08:29:10 am »
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28-03-26

Run
- w/u
- 10 x (3' on / 1' off) [4:04 average]
- c/d

13.5k, 1:09:29

Lift
- RDL, Pistol Squat, Speed Skater Lunge, OL Calf
- Chins, Dips, Flyes, Curls, Laterals

Notes

Solid workout. Was wind-free for first 5 reps then got a brutal cross-wind for the second 5. Finally went to check the wind-effect chart in Sirpoc's book. 20km/h winds today, which he has as turning a 4:00 pace into 4:10. Seems about right. [eta: gusts up to 50 km/h, lol]

1 set of everything except calves, chins and laterals. Bringing in speed-skaters to get some lateral strength in, always feel like glute abductors/glute mede need more tlc

7 weeks + 1 day until the Hackney Half. Think I'm pretty much exactly on plan or a touch ahead. Should hit mid 380s for load again this week, despite it being sort of a 'down week' (one shorter easy run + dropped a SubT rep on Thurs), so if I go into next week feeling a bit refreshed, then an fully on-plan week should put me around 400 CTL, which was originally the target the heaviest week of training. Considering having a big week or two end of April where I maybe do some durability workouts (i.e. Saturday becomes 60 mins easy finishing with a SubT, then Sunday is just a normal long run?). I'll study Sirpoc's marathon block a bit and decide whether it's worth it.
« Last Edit: March 28, 2026, 08:34:26 am by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #1533 on: March 29, 2026, 08:26:44 am »
+1
29-03-26

Run -- 17.13k, 1:42:30

Notes

74.2k, second longest weird ever. Biggest streak of 4 weeks (69.6, 69.7, 72.3, 74.2) that I've had. Last time I hit 75, I had only run 35, 50, and 63k the preceding weeks (with the half being in 50k week), and that's when my foot started really getting in the way of stuff. Think I've managed int a lot more sensibly this time around, so hoping we can keep building. In the spirit of that, made sure this run was < 10% longer than last week's long run (https://bjsm.bmj.com/content/59/17/1203).

48 fitness, but -10 form again (last week was -11) so will see how this coming week goes recovery wise. Made sure to bring carbs in my drink for the long run today, so hopefully that helps with recovery.

Third longest run (behind the half and a long run with SubT in it that I did last May), and longest 'easy' run by distance, tied-second-longest by time on feet (literally to the second, lmao, crazy coincidence). Next week should probably be PR for both (I.e > 1:47 and 17.61k). Exciting.
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Joe

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Re: warpspeed to the new scenario
« Reply #1534 on: March 31, 2026, 04:08:16 pm »
0
30-03-26

Run - 8.53k, 55:54

31-03-26

Run
- w/u
- 3 x (10' on / 1'30" off) [4:16 avg]
- c/d

10.93k, 55:38

Notes


Surprisingly fresh both today and yesterday, given sleep's been bad. Nice pace today. Sirpoc's book + all the various calculators are pretty strongly suggesting I'm in 19:00/1:27:xx shape...Exciting...
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Joe

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Re: warpspeed to the new scenario
« Reply #1535 on: April 01, 2026, 04:12:11 pm »
+1
01-04-26

Run -- 8.92k, 54:42

Notes

despite feeling like crap, that run felt great.

after 6 rounds of interviews, finally got, negotiated, and accepted an offer for a new job. getting a nice raise and moving to a startup i am really excited about.  :ibrunning:
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LBSS

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Re: warpspeed to the new scenario
« Reply #1536 on: April 02, 2026, 08:36:35 am »
+1
nice!  :highfive: :highfive: :highfive:
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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 #1537 on: April 02, 2026, 04:16:50 pm »
0
02-04-26

Run
- w/u
- 5 x (6' on / 1' off) [4:05 avg]
- c/d

11.19, 55:51 total

OL Calf ISOs, like 2 x 5s each side

Notes

Nice nice nice. That pace was with 3 reps in the 'hard direction' on my usual loop here, too.

Treated myself to trying out the Vaporflys for this. They seem preetty helpful, based on how this felt, haha. Interestingly, cadence ~2-3 strides/min higher than usual. Would have thought they'd manifest as longer rather than more strides. Could also just be random or measurement error.

Sirpoc's guidance has the 6' reps workout as being pretty reflective of half marathon pace....well that'd be pretty exciting if so. Still plenty of time, and as I continue to feel fresh and good I'm hoping I'll be able to push the volume a bit over the next few weeks. Esp since I can probs chill a _little_ at work given I'm in my notice period now, haha.
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