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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 07:17:10 am »yesterday
- run 59:30, 10.44 km
- run 59:30, 10.44 km
Recent Posts
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 30, 2026, 08:17:21 am »30-05-26
Cycle - 5 x 5' (1') @ SubT effort, ~45 mins total
Lift - RDL, Skater lunge, chins, dips, curls, laterals
Notes
subt cycling sucks
Cycle - 5 x 5' (1') @ SubT effort, ~45 mins total
Lift - RDL, Skater lunge, chins, dips, curls, laterals
Notes
subt cycling sucks
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 29, 2026, 01:30:26 pm »29-05-26
AM -- stationary bike, 1:02:01, 108 avg hr
PM -- stationary bike, 32:16, 115 avg hr + 2 sets OL calf raise (+35kg)
Notes
pt a bit stiff/sore feeling so on the bike it is. so boring. might double threshold on the bike tomorrow for the novelty
was thinking that or one of those hilarious beds you have to pay a subscription for
AM -- stationary bike, 1:02:01, 108 avg hr
PM -- stationary bike, 32:16, 115 avg hr + 2 sets OL calf raise (+35kg)
Notes
pt a bit stiff/sore feeling so on the bike it is. so boring. might double threshold on the bike tomorrow for the novelty
was thinking that or one of those hilarious beds you have to pay a subscription for
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on May 29, 2026, 08:00:30 am »
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 29, 2026, 07:58:15 am »- SubT workout
-- warm up
-- 3 x [2 km, 2 km, 1 km @ SubT pace w/ 90s rest] (4:18, 4:18, 4:18)
-- cool down
everything felt good. in the interest of caution decided in advance to use the longer-rep SubT pace for these medium-length intervals and only do half the last rep. long SubT pace is 4:16-4:23, per lactrace. second interval started a bit fast but i slowed it down so average was alright. weather spectacular: sunny and mid-50s, dew point in the 40s. it'll be warm today but not humid. we earn days like this in DC.
plan is to lift later, adding a bit of weight. very easy tomorrow and i'll try again on sunday to run a bit longer. come onnnn, little calfy. ran into a buddy from the training group at the track and we cooled down together; he mentioned that whenever he's had long-term injuries in his running career (he's about 10 years older) it's been a calf. cautionary tale.
afternoon
- warm up
- squat 60 x 5,5
- SL deficit calf raise x 15/leg
- DL calf raise 60 x 10
- RDL 60 x 10
- row 60 x 10
-- warm up
-- 3 x [2 km, 2 km, 1 km @ SubT pace w/ 90s rest] (4:18, 4:18, 4:18)
-- cool down
everything felt good. in the interest of caution decided in advance to use the longer-rep SubT pace for these medium-length intervals and only do half the last rep. long SubT pace is 4:16-4:23, per lactrace. second interval started a bit fast but i slowed it down so average was alright. weather spectacular: sunny and mid-50s, dew point in the 40s. it'll be warm today but not humid. we earn days like this in DC.
plan is to lift later, adding a bit of weight. very easy tomorrow and i'll try again on sunday to run a bit longer. come onnnn, little calfy. ran into a buddy from the training group at the track and we cooled down together; he mentioned that whenever he's had long-term injuries in his running career (he's about 10 years older) it's been a calf. cautionary tale.
afternoon
- warm up
- squat 60 x 5,5
- SL deficit calf raise x 15/leg
- DL calf raise 60 x 10
- RDL 60 x 10
- row 60 x 10
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 28, 2026, 03:44:53 pm »28-05-26
Run
- w/u
- 3 x 8' (1') [4:27]
- c/d
11.03k, 1:00:30
Notes
bruh dunno what's going on. guess the heat is meaning i'm only getting like ~4.5-5.5 hours of sleep a night this week, but still. calves still feeling out of it, and kind of feel like i am getting hints of the PTT. maybe need to back off and stick to cycling for a few days. ugh. maybe a sign i need a more stable racing shoe, since this happened after the last half too. annoying.
Run
- w/u
- 3 x 8' (1') [4:27]
- c/d
11.03k, 1:00:30
Notes
bruh dunno what's going on. guess the heat is meaning i'm only getting like ~4.5-5.5 hours of sleep a night this week, but still. calves still feeling out of it, and kind of feel like i am getting hints of the PTT. maybe need to back off and stick to cycling for a few days. ugh. maybe a sign i need a more stable racing shoe, since this happened after the last half too. annoying.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 28, 2026, 09:43:57 am »Gym work 81
Medium bar squat (narrower stance):
50x5
80x5
100x5
110x3 (could've done 4, max 5)
90x5
90x5
Bench press:
20x5
20x5
50x5
65x7 (surprisingly)
60x5
60x5
RDL:
80x8
100x8
120x5
80x8
Seated vertical pulls to chest:
40x8 (single arm)
72x8 (both arms)
Rating: Great, with surprisingly stronger bench
Bodyweight: 88.4 kg (-0.6 kg)
Comments: Did regular squats this time (instead of Zerchers) with a narrower stance. Very happy with the strength, as I'm weaker in a narrower stance. 110x3 doesn't sound great but my 110x5 sets were done with wide stance and not as deep.
Bench was a surprise with 65x7 out of nowhere and felt strong (although in the 2nd and 3rd sets I was weaker since the first set took quite a lot from me).
RDLs were great as well, although at 120 kg I feel systemic stress (the bar feels heavy for my back, leg strength is there).
Medium bar squat (narrower stance):
50x5
80x5
100x5
110x3 (could've done 4, max 5)
90x5
90x5
Bench press:
20x5
20x5
50x5
65x7 (surprisingly)
60x5
60x5
RDL:
80x8
100x8
120x5
80x8
Seated vertical pulls to chest:
40x8 (single arm)
72x8 (both arms)
Rating: Great, with surprisingly stronger bench
Bodyweight: 88.4 kg (-0.6 kg)
Comments: Did regular squats this time (instead of Zerchers) with a narrower stance. Very happy with the strength, as I'm weaker in a narrower stance. 110x3 doesn't sound great but my 110x5 sets were done with wide stance and not as deep.
Bench was a surprise with 65x7 out of nowhere and felt strong (although in the 2nd and 3rd sets I was weaker since the first set took quite a lot from me).
RDLs were great as well, although at 120 kg I feel systemic stress (the bar feels heavy for my back, leg strength is there).
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 28, 2026, 07:49:04 am »- run 1:00:50, 10.49 km
very easy. warm and humid but not as shocking as yesterday.
very easy. warm and humid but not as shocking as yesterday.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 27, 2026, 03:47:13 pm »27-05-26
Run -- 9.4k, 1:01:39
Notes
hr avg 122, so not that elevated. this didn't _feel_ slow while running, felt pretty good tbh. just no pop i guess -- calves do feel pretty tired.
Run -- 9.4k, 1:01:39
Notes
hr avg 122, so not that elevated. this didn't _feel_ slow while running, felt pretty good tbh. just no pop i guess -- calves do feel pretty tired.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 27, 2026, 07:39:05 am »- progression run
-- warm up
-- 4:56 > 45 > 36 > 23 > 14 > 03
-- cool down
calf felt great, rejoice! weather tropical: i don't usually post relative humidity but it's 97% right now and not raining. dew point 70. not too warm, though, 70/21. knock ~5s off each km to get to "ideal temperature" pace equivalent.
evening
- squat 50 x 5,5
- DL calf raise 50 x 15
going through the motions
-- warm up
-- 4:56 > 45 > 36 > 23 > 14 > 03
-- cool down
calf felt great, rejoice! weather tropical: i don't usually post relative humidity but it's 97% right now and not raining. dew point 70. not too warm, though, 70/21. knock ~5s off each km to get to "ideal temperature" pace equivalent.
evening
- squat 50 x 5,5
- DL calf raise 50 x 15
going through the motions