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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 03:38:24 pm »
10-06-26

Run -- 7.15k, 43:24
Cycle -- 17:28, 125 avg HR

Notes

0 pain, hype! and fastest easy run pace since the half, and no random twinges during the day. didn't expect that since yesterday was pretty much almost a full SubT workout + I did calves etc. Still did a split run/cycle just to keep it slow and steady on the return to 100% running, but feeling pretty hyped.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 07:41:24 am »
- SubT 5 x 6 min
-- warm up
-- intervals @ 4:10-12 w/ 60-90s walking rest
-- cool down
T+DI 139, should have done these a few seconds slower. HR got into upper 160s during the last two intervals, which is above threshold. RPE 7.5, so i don't think i did too much damage, but next time will check weather the night before and reprogram watch to accommodate. have already done so for friday, given the forecast of T+DI 146 at 6 AM.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 09, 2026, 01:38:29 pm »
09-06-26

Run
- w/u
- 3 x 2k (90") [4:20]
- c/d, including 3 x 15" uphill strides

10.96k, 56:26

Lift
OAC neg, dips, chins, calf raise, curls, laterals

Notes

_almost_ pain free, and the pain was lower than yesterday's. almost ready to be back to it properly. hype. do feel a little detrained --obvs central adaptations are still there but running specific felt meh. like hr was in mid-high 160s for a not very crisp pace. that'll come back quick thoguh.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 09, 2026, 10:22:55 am »
Gym work 83

Medium bar squat (narrower stance):

20x5
20x5
60x5
80x5
100x5
110x3, video https://www.youtube.com/shorts/2mE-XBqFYqw
100x5 (half squat, explosive)
100x5 (half squat, explosive)
80x5 (half squat, explosive)
60x5 (half squat, explosive)

Hang powersnatch:

empty bar x 5
empty bar x 5
30 kg x 3

Bench press:

20x5
20x5
40x5
65x5
65x5
65x5
60x7

RDL:

80x8
100x8
100x8
100x8

Single leg leg curls:

40x8
40x7++32x4++24x4 (a long superset)

Rating: Great
Bodyweight: 89.7 kg (+1.3 kg)

Comments: Everything went well, although the second rep on my 110x3 squat felt super super close to failing (although you can't really tell looking at the video). I guess I lost stiffness. Bench was good (closer grip). Same for RDLs, very explosive.

EDIT: Wrong video, I updated with the right video.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 09, 2026, 08:00:24 am »
- run 58:19, 10.47 km
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 08, 2026, 03:39:17 pm »
08-06-26

Run -- 6.28k, 39:52 [128 avg HR]
Spin -- 25:07 [117 avg HR]

Notes

everything felt the best it has in a while today, despite lingering soreness from saturday.
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800m+ Running and/or Conditioning / Races that seem fun and/or cool
« Last post by LBSS on June 08, 2026, 08:26:22 am »
Parking here for future reference.

Pennsylvania Triple Crown of Trail Running: https://patriplecrown.com/the-races/. To complete it you finish the Hyner 50k (April), Worlds End 100k (June), and Eastern States (August) in the same calendar year. All with a ton of climbing/descending. Maybe in a couple of years, if I hit marathon goals.

Run the Perimeter: https://www.racetheperimeter.com/about. A solo or team race around the border of DC. Would be fun to organize a team and try to win.

Miwok 100k: https://miwok100k.com/. Looks beautiful and fun, and it'd be neat to do as part of a West Coast trip.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 08, 2026, 07:55:23 am »
- run 58:44, 10.46 km
warm and breezy.

evening

- squat 75 x 5,5

- calf raise 75 x 10,10

- RDL 75 x 6,6
felt heavy

- barbell curl x 10

- push up x 10

- plate hold 20 x 15s/side

a little tightness behind my knees on the calf raises. kind of odd.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 07, 2026, 09:26:47 am »
- run 1:40:30, 16.23 km
mostly on trails, so ~400m/1300' of elevation gain. plus it's very warm and humid, T+DI in the 140s. not too bad in the shade and there's a bit of a breeze but still. HR averaged 140 but lots of surges into the 150s, so i will skip the 3x10min tomorrow and just run easy. everything felt good, though.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 07, 2026, 08:38:03 am »
07-06-26

Spin -- 1:50:43, 113 avg HR

Notes

leisurely. the spin bike we have at home has literally 0 computerised components, so the only metrics i have are HR, RPE, and then counting breaths/cadence manually. to mimic running, aimed to find a degree of resistance that kept me at this sort of hr with cadence ~85-95. spinning faster more fun and less quad burn than the more natural lower cadence stuff, i find, anyway.

no notable symptoms today. will probably do half run half bike tmrw morning, but play it by ear ofc.

since i was thinking of changing my saturday session to be more variable (e.g. including either hill reps or some long, fast runs like I did towards end of half-marathon block), may even keep my sundays as bike sessions (or split bike-run), since i'll be going into them fatigued from a big saturday (since that's when i'll also be lifting). seems like a reasonable way to reduce injury risk/too much muscular load. food for thought at least.

eta: think that's first week with 8+ hours of cardio (just enough to keep fitness score at 50, woop). intervals has a few other weeks over 8 hours, but those including some lifting sessions, which i no longer bother tracking.
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