« previous next »
Pages: 1 ... 113 114 [115]   Go Down

Author Topic: warpspeed to the new scenario  (Read 21966241 times)

0 Members and 1 Guest are viewing this topic.

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 3151
  • Goobernatorial
  • Respect: +1336
    • View Profile
Re: warpspeed to the new scenario
« Reply #1710 on: September 10, 2026, 04:52:02 pm »
0
10-09-26

Cardio
- w/u
- Stairmaster x 10' on / 2' off / 7' on / 2' off / 7' on
- Elliptical 4 x 2' on (30" off)
- c/d

1:13:18 total

Lift - OL calves, chins, dips

Notes

decent enough; minimal achilles botheration; hr a bit high even in jogging/warmups, not sure what that's about (maybe just from getting more carbs in than usual in the am?)
Logged

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 3151
  • Goobernatorial
  • Respect: +1336
    • View Profile
Re: warpspeed to the new scenario
« Reply #1711 on: September 11, 2026, 05:34:00 pm »
0
11-09-26

AM - Cardio x 1:14:48, 127 HR
PM - Stationary bike x 31 mins, hr unknown but zone 1/2 effort

Notes

wfh lunchtime cardio is such a good midday refresh, can't believe i've been missing out on that
Logged

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 3151
  • Goobernatorial
  • Respect: +1336
    • View Profile
Re: warpspeed to the new scenario
« Reply #1712 on: September 12, 2026, 08:36:46 am »
0
12-09-26

AM

Run
- w/u
- 4k / 3k / 2k / 1k with ~2' walk between, avg ~4:30 pace
- c/d

14.25k, 1:16:54

Lift - RDL, Rev Nord, BSS, OAC stuff

PM
Calvs, Dips, cycle x 20'

Notes

Felt pretty good. Will try to get calves and dips in later, just want to give calves some time to rest up a bit before loading them again after that

eta: left achilles a little sore in the evening
« Last Edit: September 12, 2026, 04:15:13 pm by Joe »
Logged

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 3151
  • Goobernatorial
  • Respect: +1336
    • View Profile
Re: warpspeed to the new scenario
« Reply #1713 on: September 13, 2026, 11:49:27 am »
+1
13-09-26

Cardio - 1:31:32, 125 hr avg [first half outdoor running, 6.73k in 45:10]

Notes

~45 mins of faster running yesterday, so legs pretty tired today, and left achilles a little sore, so kept this a bit shorter. no pain during the run, which is good, but still a bit tender. yesterday was, on reflection, pretty obviously too much of a step up in terms of quality, but seem to have gotten away with it.

still 8h45m on the week with a day off, lol, so much for a down week. tuesday's workout was lighter than average, at least. maybe i can wangle a 10 hour week some time.

eta: finally touching the intervals.icu score i peaked at pre the last half, this time entirely int the grey zone and with a lot of x-training (which, as noted, typically counts for less score on easy stuff). will be cool to translate that to some more running specific fitness over the coming months as i translate to doing a few more proper workouts on feet.
« Last Edit: September 13, 2026, 11:59:17 am by Joe »
Logged

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 3151
  • Goobernatorial
  • Respect: +1336
    • View Profile
Re: warpspeed to the new scenario
« Reply #1714 on: September 14, 2026, 03:45:22 pm »
0
14-09-26

Cardio - 1:01:25, 119 avg hr

Notes

sleepy this am, hr pretty low even when jogging etc, guess it's a bit cooler but also not a lot of drive, was nice to take it chill

achilles a little sore today, the 10k of quality on saturday was stupid. also think my calf muscles are like stronger than the tendon, as it were, so even if the ol calf ISOs are v manageable muscularly at +75kg, that's maybe too much for the achilles itself, so should probs stick to 60-65 for a while, tendons adapt slowly

will see how things feel tmrw, not feeling too bad or like this is a setback, seems well within normal variation, but tomorrow probably _not_ a running workout
Logged

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 3151
  • Goobernatorial
  • Respect: +1336
    • View Profile
Re: warpspeed to the new scenario
« Reply #1715 on: September 15, 2026, 04:00:47 pm »
0
15-09-26

Cardio
- w/u
- Elliptical x 10'/5'/5' (1')
- Stairmaster: 3 x 3' (1') + 2 x 2' (1')
- c/d

1:05:22

Lift - chins, dips

Notes

sleepy af, hard to get hr up. skipped calves, achilles still a bit sore. not the usual achilles stuff, actually not even sure it is achilles and not some other close-by thing given how different it feels. in any case, treating it as an acute flairup and just reducing load/impact through the area. will see how things ar tomorrow.
Logged

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 3151
  • Goobernatorial
  • Respect: +1336
    • View Profile
Re: warpspeed to the new scenario
« Reply #1716 on: September 17, 2026, 04:00:49 pm »
0
17-09-26

Cardio - 1:15:51 about 15' SubT ish effort on the stairmaster in there, but rest easy

Lift - Chins, Dips, Calves

Notes

resting hr has felt high lately and stress has been high, so took yesterday off. had a nice long hot bath in the evening too just to really try to relax. been pushing a bit hard on a few fronts lately, heh. achilles feeling beter today, was about 35-40 mins running at the front of this.
Logged

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 3151
  • Goobernatorial
  • Respect: +1336
    • View Profile
Re: warpspeed to the new scenario
« Reply #1717 on: September 18, 2026, 03:49:05 pm »
0
18-09-26

AM - cardio x 1:10:50, 124 avg hr, about 50% running, included 4 or 5 x 10s strides

PM - cycle x 32:01, 123 avg hr, included like 5 x 10s spinups [i.e. not change resistance just get up to a v high cadence]

Notes

achilles feeling pretty good today. will see how it is tmrw. going to meet pals for parkrun but won't TT it, just treat it as an etended subt type effort, maybe even a halfway walk break.
Logged

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 3151
  • Goobernatorial
  • Respect: +1336
    • View Profile
Re: warpspeed to the new scenario
« Reply #1718 on: Today at 07:28:16 am »
+1
19-09-26

Run
- w/u [including a few short strides and 1 min at ~SubT effort]
- 5k, 21:48 [paced a friend for first 4k, then pushed a little for last 5k, so was like 4:30 ish pace for first 4k, then 3:48 for last k]
- coffee and pastries
- run home, ~5k, with 3 sets of pogos, first set was 10 reps high amplitude, which was too intense, next two sets were ~15-20 lower amplitude just bouncing, which felt great]

total of ~13.5k running i think, not everything got picked up on watch for various reasons

Lift
RDL, BSS, OL Calves [60 x 7,7,6 on lowest setting on slantboard], OAC [a few sets of negatives where i would pause at 60-90-135 degrees], Rev Nord, Hip Airplane, Dips, abs

Notes

HR craaazyyy high today. Was hitting 160s just jogging in warmup, and jogging home at like 6:30 pace was in the 160s. Now I had eaten some granola/pastry like 30 mins before hand, but still. As noted, RHR has (subjectively, not actually measured) felt high this week, and have felt stressed, so guess it's downstream of that. Have also not felt like doing workouts in the AMs (as in, doing my SubT, like thursday was pretty minimal, took wednesday off), so probably burning a little hot atm. maybe no double today :'(

anyway, achilles felt pretty good, never felt wonky during the 5k, felt fine omw home, only time i crossed the back off level threshhold was when i did the more effortful pogos, and i backed off there, and it was fine to keep jogging and do some gentler low gct ones.
Logged
Pages: 1 ... 113 114 [115]   Go Up
« previous next »