Recent Posts

Pages: [1] 2 3 ... 10
1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 03:46:15 pm »
02-09-25

Run --
w/u
5 x (6' @ 4:24, 90" off)
c/d
1:02:45, ~10.5k total

Lift -- (done after c/d but jogged home after, which is included in the 1hr above)
Calf Press x 1
Dip Machine x 2
Pulldown x 1

Notes

Avg HR: 161, 163, 165, 166, 167, max 169, 170, 172, 175, 175
RR: 29, 30, 30, 30, 32

HR been weird latley. Often just like 10-15 higher than I'd expect. Not sure if it's strap pairing weirdly or something else. Have been grinding pretty hard between gym and work. Last time I took days off (both work and exercise) coincided with me having a cold, so haven't had a good rest in a while. Full week off coming up soon, so hopefully that resolves things.

Workout was good, though! Bit 'achilles' pain left side now though, smh. Elliptical tomorrow probably...

Also, when it came to weights time I was like "ah it's super quiet, I'll superset these three instead of drop-setting". Of course by the time I'd finished the first cycle the others were taken, so I jsut did an extra set of dips and...dipped.
2
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 01, 2025, 07:28:11 pm »
- run 45:39, 7.86 km
there was a "protest run" downtown today, went to that with a friend. knees felt 100%, right plantar flexor said hi.
3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 01, 2025, 04:32:35 pm »
01-09-25

7.1k, 51:15

Notes

What a slog lol
4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 31, 2025, 02:07:13 pm »
- run 3:11:30, 30.00 km
mix of trail and road, 526m/1725' of elevation gain and a good chunk of the trail portion was very technical: roots and rocks and steep ups and downs. smack in the middle of the "hilly" range over the whole course. kept it zone 2, average HR 137, so pace was pretty slow. warm and pretty dry again, T+DI 122. this is both a distance and time-on-feet PR.

ETA: also got me to 86.23 km for the week, which is a weekly distance PR, and 284.53 km for the month, which i've never thought about before but is almost certainly a monthly distance PR. nice!

ETA2: used this to try out homemade energy + electrolyte drink for the first time. not a success. i think i like splitting up calories and hydration, so i'm getting hits of sweetness a few times an hour rather than constantly. also i just didn't drink enough, i'm a little more dehydrated now post-run than usual. 50/50 whether i'm gonna get a migraine later. i did take some magnesium after i got back, maybe that'll help?

will pick up some pectin and try the homemade gel route next.

ETA3: forgot to note that i was getting a little hint of the clicking and weird feeling in posterior left knee, especially in the first 10 km or so. it didn't get any worse, so i kept going. hint of plantar pain also there on and off today on right foot; it'd been gone for the past several days.
5
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 31, 2025, 08:30:27 am »
31-08-25

Run -- 13.26k, 1:26:16

1A BB Row
1B Inc Fly+Inc Press
2A Chin
2B Dip

Notes

Woke up 6.30 both days this weekend and struggling to nap, so this was a bit of a slog. Good training week, though. 60k + 80 mins elliptical.
6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 30, 2025, 05:05:25 pm »
- run 1:00:23, 10.88 km
warm but not humid. per watch, i could stand to step up the intensity a little bit. only about 13-14% of my running this month has been above zone 2. i'm still predominantly focused on getting volume up, and if tomorrow goes well i'll hit another weekly mileage PR. and really, given that my two main races this year are my first two ultras, it's fine for that to be the focus. but i do also want to get faster eventually, and for that will have to do better than one track workout a week plus sometimes some extensive tempo on the weekend.
7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 30, 2025, 08:05:07 am »
30-08-25

Run --
w/u
2 x (10' @ 4:24, 2' off)
3 x (3.5' @ 4:18, 1' off)
c/d (including 20 mins on elliptical)

Lift --
Calf Press
Leg Press
Leg Curl
Ab/ad-ductor superset
Cable Curl
Cable Lateral
Cable Extension
Dips

Notes

Good stuff.
8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 29, 2025, 01:27:14 pm »
29-08-25

Cardio--
Jog to gym
Eliptical x 55 mins
Jog home

1:02:00, 124 Avg HR

Notes

Little bit of 'achilles' pain on the right hand side, so this.
9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 29, 2025, 08:45:04 am »
- tempo
-- warm up
-- 3 x [10 min @ sub-T, 1 min walk]
-- cool down
total distance 12.39 km, total time 1:04:32. HR stayed in the 158-162 range in the intervals (with the exception of a big hill on the last one where i both slowed down a lot and HR got up to 166-167 for maybe a minute). they were a little slow because almost entirely uphill. this felt great.

also, without noticing, i passed 1000 miles run for the year a couple of weeks ago, up to 1680km as of today. the buddy i ran with the other day told me he'd just passed 1500 miles for the year, so that's something to work toward!
10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 28, 2025, 03:42:14 pm »
28-08-25

Treadmill Run --
w/u
3 x (10' on / 1' off) @ 4:26 [Avg: 159/163/166, Max: 166/172/173]
c/d
53:15/9.87k total

Lift --
Pogo Hops x 15
Calf Press x 5
Pulldown 3 x Drop
Chest Press Machine 3 x Drop

Notes

Solid
Pages: [1] 2 3 ... 10