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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on Today at 08:00:30 am »
Recent Posts
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 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.
-- 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.
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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
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 26, 2026, 03:35:52 pm »26-05-26
Run
- w/u
- 5 x 6' (1') [4:05 average]
- c/d
11.85k, 1:00:15
Lift
RDL (130), Speed-skater lunge (62.5), Chins, Dips, Curls, Laterals, Flyes
Notes
Speed-skater lunges to get some more glute stuff + abductors/lateral movement in. realised if i put on the weighted vest getting a reasonable load there is doable. Just 1 set on the lower body stuff and well short of failure.
took a full rest day yestereday, had a big nap, no running for first in ages. was definitely the right move, felt back to 100% today, great workout etc etc. got too rigid with the keeping up the streak -- no rush here! will still end up getting ~70-755k on the week and plenty of stimulus.
Run
- w/u
- 5 x 6' (1') [4:05 average]
- c/d
11.85k, 1:00:15
Lift
RDL (130), Speed-skater lunge (62.5), Chins, Dips, Curls, Laterals, Flyes
Notes
Speed-skater lunges to get some more glute stuff + abductors/lateral movement in. realised if i put on the weighted vest getting a reasonable load there is doable. Just 1 set on the lower body stuff and well short of failure.
took a full rest day yestereday, had a big nap, no running for first in ages. was definitely the right move, felt back to 100% today, great workout etc etc. got too rigid with the keeping up the streak -- no rush here! will still end up getting ~70-755k on the week and plenty of stimulus.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 26, 2026, 10:03:46 am »Gym work 80
Dumbbell BSS:
40x10 (20 kg dumbbells)
40x10
Landmine one arm push press:
15+barx10
20+barx10
Landmine single leg deadlift:
20+barx10
30+barx10
Triceps pulldowns:
15x10
25x10
35x8
Single leg leg curls:
40x10
40x10
Rating: Very good, but very hot in the gym
Bodyweight: 89.1 kg (+0.1 kg)
Comments: Everything went well, but the BSSs were too light, I could barely feel the load with 20 kg dumbbells.
Dumbbell BSS:
40x10 (20 kg dumbbells)
40x10
Landmine one arm push press:
15+barx10
20+barx10
Landmine single leg deadlift:
20+barx10
30+barx10
Triceps pulldowns:
15x10
25x10
35x8
Single leg leg curls:
40x10
40x10
Rating: Very good, but very hot in the gym
Bodyweight: 89.1 kg (+0.1 kg)
Comments: Everything went well, but the BSSs were too light, I could barely feel the load with 20 kg dumbbells.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 26, 2026, 07:18:27 am »could not fall asleep last night, kept having to get up to pee and was just wakeful for a long time. sucked. ended up oversleeping my alarm this morning and will probably just skip another day of running. might not be a bad thing for the calf.