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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on Today at 02:48:34 am »
Quote from: LBSS on April 18, 2026, 03:00:29 pm
oh dang, wonder if they're training up a level 7 chatbot

yeah exactly 🤣

im going to ask some vertical jump questions to alexa tomorrow.. 🤣
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by LBSS on April 18, 2026, 03:00:29 pm »
oh dang, wonder if they're training up a level 7 chatbot
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 18, 2026, 02:44:18 pm »
- MP intervals
-- warm up
-- 2 x [3 km @ ~marathon effort, 1 km jog]
-- cool down
hot today, T+DI 140. ran by feel. first set averaged 4:34, second 4:29. Rx was a 13 km progression run but (1) i've never gotten the hang of those and (2) couldn't be bothered to drive down to the flat course.

intervals.icu fitness graph has me dipping into "fresh," which i was afraid of, but i'll just stick to the plan and hopefully be sharp next sunday.

weather for race day looks like it'll be in the low 50s/~11 and partly cloudy. that's on the warm side of what i've been hoping for but could be worse. fingers crossed it's at least that good!
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on April 18, 2026, 11:51:21 am »
faster for now.. had to block bots/crawlers AND non-stop scraping from ip's in CHINA.

eeh!!!!!!
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on April 18, 2026, 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 :derp:
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 18, 2026, 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!)
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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.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on April 17, 2026, 01:52:58 pm »
Quote from: LBSS on April 17, 2026, 07:14:29 am
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 »
- run x
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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