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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 07:53:25 am »
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:10-11 (last one in 4:09)
-- cool down
wore AP4's just for a change. it was nice out this morning, more rain yesterday cooled things off a bit. HR stayed under 155 for all intervals. RPE 5.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 23, 2026, 04:16:04 pm »
23-06-26

Cycle -- 7 x 2' on / 2' off (56:02 total)

Lift -- OAC neg, chins, dips, OL Calves

Notes

brutal; did at home in a room with probs 150 T+DI alas, lost almost 2kg (accounting for amount i drank, etc). hr 155 on the bike feels like hr 175-80 on feet.

goign to try to force myself to take a few more days off feet, do the calf work regularly, etc.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 23, 2026, 08:05:29 am »
- run 1:00:19, 10.43 km
so humid, T+DI 142.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 22, 2026, 03:50:44 pm »
22-06-26

Cycle -- 31:12, 103 avg hr

Notes

felt trashed last few days. guess it's been hot and i did a lot of volume, even if most of it was easy. lower leg both sides not feeling great, tbh. wonder if it gets worse with the heat too, since the major flair up last year was summer as well. ugh. maybe time to actually see a pt.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 22, 2026, 07:39:26 am »
- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:18, 4:18, 4:16
-- cool down
nice and easy, almost too easy. HR averaged 137, 145, 147 on the reps. T+DI 140ish but didn't feel that bad, maybe because it's a little cloudy.

evening

- squat 82.5 x 5,5

- calf raise 82.5 x 10

- DB SL calf raise 20# x 10/leg
we need an aerobic step with a beveled edge

- DB SLRDL 20# x 8/leg

- DB row 20#s x 10

- DB OHP 20#s x 10

ironmasters started arriving today! rest should be here tomorrow. it's such a heavy shipment that it comes in five boxes.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on June 21, 2026, 09:27:11 am »
i'm so sorry. it's actually nicer than that here right now, T+DI 136. all i can say is, in the immortal words of jason lee's character in dogma, "no pleasure, no rapture, no exquisite sin greater than central air."

on the plus side, if the AMOC collapses then you have a future of much colder temperatures to look forward to.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 21, 2026, 09:16:31 am »
- trail run 1:52:20, 18.47 km
ate a small bowl of granola and had a cup of coffee about 40 minutes before heading out, and brought a SiS beta that i took around 10 km in. felt good. a couple of times had some weird feeling in my soleus on both sides, like something was gently gripping the backs of my legs. not painful though. i am getting mild calf twitches now 30 minutes post run.

meant to do 20 km on road today but it is really nice to run on the trails and with friends. distance is less important than consistency at this point, and i've now run 26 days in a row and 33 of the last 35. and did a much better job today of moderating pace to keep HR down, averaged 125 bpm overall and only crept over 150 once. chill enough that i will go for the 3 x 10 tomorrow. so, no ragrets about the change of plans. and anyway averaging ~75 km/~7 hours per week, as i have over the past three weeks, will be a great foundation for a marathon build.

i forgot to mention, the friend that i most frequently do these trail runs with ran a 4:58 mile last wednesday while we were doing our 5 x 5 min workout. he'd been trying to break it for a few weeks, to hit sub-3h marathon (he ran 2:58 at richmond last november) and sub-5 mile in his age 42 year. pretty impressive.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 21, 2026, 08:20:31 am »
21-06-26

Run -- 53:32, 7.73k
Cycle - 30:00, 119 hr
OL Calves

Notes

28C, ~150 T+DI, getting a taste of the LBSS experience today. right achilles didn't feel so good so cut it short. 8:41 of cardio this week (7:03 running, rest cycling, covering just over 70k on foot, since paces were pretty plodding), only like 1 hour of intensity. this week's gnna be brutally hot, it looks like
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 20, 2026, 04:16:41 pm »
- run 28:24, 5.02 km
midday, a bit hot. legs felt good. looking forward to longer run tomorrow.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 20, 2026, 07:53:24 am »
20-06-26

Run -- 11.24k, 1:09:46
Cycle -- 22:11 132 HR

Notes

Calves still very sore so no real intensity today. Spent 50 mins of the run going back and forth over the biggest hills in my area, a bridge that's ~400m and 5% grade one side, 4% the other, and it leads right into a smaller bridge/hill, about 200m, 2% grade one side 4% the other. Kept it pretty easy but ran late morning and allowed myself to push a little more as I progressed through the run. Kind of fun and rhythmic, will try to do this more often.

Cycle just to top up and get some more head (no fan, it's in a hot part of my flat).

no lifting, just want to recover and chill; felt really good after this workout despite the heat and length etc. easy volume feels good :)
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