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Author Topic: warpspeed to the new scenario  (Read 22318107 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #1740 on: October 11, 2026, 12:41:47 pm »
+1
Notes

run -- 11.03k, 1:05:52
lift -- OAC ISO (3 sets +2.5kg), OL Calf Raise (2 sets +60kg), RDL (130kg), BSS (2 sets +60kg), Dips (myo set + 20kg), Tib Bar (2 sets 20kg)

Notes

nice, most of the way back. "only" 6 hours ocardio this week but entirely running. not bad for an ill week etc etc. Achilles feeling basically 100% which is great since there way a fair volume of strides in there this week. Interestingly the issue for me feels like just calf/lower-leg muscular endurance. Kind of surprising since I have done a fair bit of running and I'd've thought that the calf raises would help with that (given all the research on lifting for durability), but could just be an number of factors explaining that. onwards and upwards! cycle tmrw i think, just to give calves a bit of recovery.

training plan is still to do a 5k-ish block in more of the SWAP/JD setup. So Tuesday faster work, Saturday something with alternations/long-fast run. Else just easy and strides. Good way to rebuild and get in 5k pb shape.



Quote from: LBSS on October 10, 2026, 11:36:13 am
true, true. my great-grandfather did write the power of positive thinking, after all.

wtf!
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LBSS

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Re: warpspeed to the new scenario
« Reply #1741 on: October 11, 2026, 05:18:36 pm »
+1
yep, pretty weird relative to have. that book sucks! i remember him mostly as a decrepit old man that we were forced to spend time with at christmas when i was little. he did have an indoor pool, though, which was cool.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

Joe

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Re: warpspeed to the new scenario
« Reply #1742 on: October 12, 2026, 03:54:27 pm »
0
12-10-26

Cardio x 52:36, 125 hr

Notes

kept running to a minimum. legs pretty sore from lifting sunday. feels good, if tiring, to be back on the am grind.  :ibrunning:

Quote from: LBSS on October 11, 2026, 05:18:36 pm
yep, pretty weird relative to have. that book sucks! i remember him mostly as a decrepit old man that we were forced to spend time with at christmas when i was little. he did have an indoor pool, though, which was cool.

lmao cracking up at this
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Joe

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Re: warpspeed to the new scenario
« Reply #1743 on: October 14, 2026, 03:55:15 pm »
+1
13-10-26

Run
- w/u
- 4 x 1k ~10k effort [3:55, 4:07, 3:57, 4:05]
- c/d inc. 5 x 15s strides

Some OAC isos

Notes

pretty clear which reps were headwind vs tailwind there

14-10-26

Run - 4.93k, 30:03
Lift - pec-dec drop set, machine bicep curl drop set
Cardio - 36:23, 25' elliptical + jog back from gym

Notes

had a caffeine gel before this and got to say that was a very good decision. could have done this fully running but just being sensible. injury does feel basically recovered now.
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Joe

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Re: warpspeed to the new scenario
« Reply #1744 on: October 15, 2026, 01:30:59 pm »
0
15-10-26

AM - 4.72k, 31:41
PM - 6.77k, 37:08, including 4 x ~20s strides

Notes

Sleep's been bad this week so had a lie in today. No injury botheration, but calves feel surprisingly tired (so no calf raises). I guess strides are quite demanding!

Did a "strong easy" effort for the PM run, like top of zone 2.
« Last Edit: October 15, 2026, 01:38:23 pm by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #1745 on: October 16, 2026, 01:25:34 pm »
0
16-10-26

AM - gym cardio x 1:08:31, 126 hr
PM - run x 5.43k, 33:22

notes

calves still tired, but felt pretty good overall.
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Joe

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Re: warpspeed to the new scenario
« Reply #1746 on: October 17, 2026, 08:57:02 am »
+1
17-10-26

Run
- progressive w/u
- 2 x (2k @ 4:30, 1k @ 5:00) + 1k @ 4:30 / 1k @ 5:00
- 4 x ~15s strides
- c/d

17.14k, 1:28:33

Lift
OAC, dips, OL calf

Notes

proper long run workout, minimal botheration of the achilles. kind of feel like i might be fighting a mild virus again or still the same one ffs. still got mild cough and elevated rhr. got 9.5 hours of sleep, though, and this felt pretty good. lower body lifting tmrw.

fatigue finally above fitness again for first time this month.
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Joe

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Re: warpspeed to the new scenario
« Reply #1747 on: October 18, 2026, 08:57:48 am »
+1
18-10-26

Run - 13.62k, 1:21:23
Lift - RDL, OAC, BSS, Rev Nord

Notes

8h35m on the week, of which over 6 hours was running. Two solid session, 12 sets of strides, hit all my lifting, minimal achilles pain (basically just first thing in am, almost none while running). A good week of training.

coming week's gonna be busy so will see how training goes. will try to be smart and make tmrw an x-training day.
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Joe

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Re: warpspeed to the new scenario
« Reply #1748 on: October 20, 2026, 04:52:39 pm »
0
20-10-26

AM
Run
- w/u
- 4 x (400m @ 5k / 1200m float) [3:51, 3:48, 3:42, 3:41 on, 4:45 float]
- c/d
11.55k, 1:01:19
+ ol calf raises after

PM
gym cardio x 35'

Notes

nice session. will do this 1x week; first progress down to ~4:25 on the floats, then shift 100m to the fast bits.
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