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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on Today at 11:51:21 am »faster for now.. had to block bots/crawlers AND non-stop scraping from ip's in CHINA.
eeh!!!!!!
eeh!!!!!!
Recent Posts
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on Today at 11:32:29 am »slowness could be related to scraping .. site is getting NON STOP scraped by amazonbot/applebot and maybe some others. dangit lmao
we're probably on Alexa tho
we're probably on Alexa tho
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 06:49:21 am »18-04-26
Run
- w/u
- 11k tempo [4:37 avg pace, 157 HR]
- 3k ~SubT [4:23, 4:12, 4:11]
- c/d
17.47k, 1:24:49 total
Notes
Didn't particularly intend for those last 3k to be faster, but the first of them happened without effort, so I, perhaps unwisely, decided to push just a little for the remaining 2k (HR still stayed sub 170 for those reps, which I'm pretty happy with for that combination of temperature/fatigue/pace!)
Thankfully knee bruising from yesterday no impediment here.
Will see how I feel tomorrow -- 97 load per intervals, which is the biggest session I've done other than the half and a random hard long run from last May (in which I averaged a higher HR, but ran the same distance in an extra 18 minutes. Fitness!)
Run
- w/u
- 11k tempo [4:37 avg pace, 157 HR]
- 3k ~SubT [4:23, 4:12, 4:11]
- c/d
17.47k, 1:24:49 total
Notes
Didn't particularly intend for those last 3k to be faster, but the first of them happened without effort, so I, perhaps unwisely, decided to push just a little for the remaining 2k (HR still stayed sub 170 for those reps, which I'm pretty happy with for that combination of temperature/fatigue/pace!)
Thankfully knee bruising from yesterday no impediment here.
Will see how I feel tomorrow -- 97 load per intervals, which is the biggest session I've done other than the half and a random hard long run from last May (in which I averaged a higher HR, but ran the same distance in an extra 18 minutes. Fitness!)
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 17, 2026, 03:39:23 pm »17-04-26
Run -- 7.75k, 49:33
Notes
Meant for this to be more of a 65 minute run but I tripped on a gravel path and was bleeding pretty profusely from two fingers on my right hand. Luckily was near a public bathroom so got my hand cleaned up quickly, but was still bleeding so just took the direct route home at the point. Nothing too bad, though lost a fair bit of skin on my right pinky's knuckle, and a few grazed on elbow and knees. Left knee feels a little bruised but I think just external and should be good for tomorrow.
Plan is ~80 mins, with ~60 @ ~4:30-4:40 if think feel good tomorrow.
This Sunday is 4 weeks out, so time to stack the last big batch of training.
Run -- 7.75k, 49:33
Notes
Meant for this to be more of a 65 minute run but I tripped on a gravel path and was bleeding pretty profusely from two fingers on my right hand. Luckily was near a public bathroom so got my hand cleaned up quickly, but was still bleeding so just took the direct route home at the point. Nothing too bad, though lost a fair bit of skin on my right pinky's knuckle, and a few grazed on elbow and knees. Left knee feels a little bruised but I think just external and should be good for tomorrow.
Plan is ~80 mins, with ~60 @ ~4:30-4:40 if think feel good tomorrow.
This Sunday is 4 weeks out, so time to stack the last big batch of training.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on April 17, 2026, 01:52:58 pm »it's been a little slow.
thanks! and sheeit. it's crazy slow for me. will look into it soon, weird
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by LBSS on April 17, 2026, 07:14:29 am »it's been a little slow.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 17, 2026, 07:11:34 am »got dressed and out the door this morning but turned around at the end of the block. haven't had this feeling in a while where it just seems like my body is actively fighting my brain's desire to run. decided to listen to body this morning. not sure where that comes from: sleep has been okay and training load hasn't been especially high, i've been firmly in the gray on intervals.icu for a while now. i may try to run later if i feel a bit peppier, or may just take the full extra day off. worried that the rest will slip me toward "peaking" shape too soon but hopefully tomorrow's workout will balance things back out.
ETA: wife pointed out that i might be a bit dehydrated. that's actually plausible.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on April 17, 2026, 02:43:09 am »hmm. is the site acting slow or is it just me?
i'll check it out again in the morning and if it's still slow i'll see whats up.
i'll check it out again in the morning and if it's still slow i'll see whats up.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 16, 2026, 04:01:21 pm »16-04-26
Run
- w/u
- 5 x (6'12" on / 1' off) [4:04 average]
- c/d
11.89k, 57:28
Notes
nice. had a caffeinated gel before this one. for weekday runs, i get up, drink water, visit toilet, and them am out the door. haven't felt like either prepping a drinks bottle or then carrying one with me on runs, but decided to try out fueling a bit before sessions. seems helpful. though given it's getting a bit warm, at least warm enough that i am now actually sweating during a run, i may have my hand forced and return to taking water
Run
- w/u
- 5 x (6'12" on / 1' off) [4:04 average]
- c/d
11.89k, 57:28
Notes
nice. had a caffeinated gel before this one. for weekday runs, i get up, drink water, visit toilet, and them am out the door. haven't felt like either prepping a drinks bottle or then carrying one with me on runs, but decided to try out fueling a bit before sessions. seems helpful. though given it's getting a bit warm, at least warm enough that i am now actually sweating during a run, i may have my hand forced and return to taking water
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 16, 2026, 08:51:35 am »- run 58:15, 10.46 km
fuck a heat wave. it was 93/34 yesterday, high today will be similar. too hot for april. should come down next week. tomorrow i'll be able to start checking toledo weather for race day. day before should be rainy and cool which is NICE. let us pray.
fuck a heat wave. it was 93/34 yesterday, high today will be similar. too hot for april. should come down next week. tomorrow i'll be able to start checking toledo weather for race day. day before should be rainy and cool which is NICE. let us pray.