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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 24, 2026, 04:44:43 pm »
24-03-26

Run
- w/u
- 3 x (10' on / 1'30" off) [4:25 avg]
- c/d

10.92k, 56:59

Lift - one set each of various upper body things

Notes

Legs heavy, unsurprisingly.

Windy af today. Was like 4:15 with the wind and 4:30 into it.

Picked up Bakken's book on Norwegian training, too. He suggests that the 10' reps are both (a) the most important and (b) the hardest threshold suggestions, and so suggests doing them on Thurs rather than Tuesday, especially if, like the weekend warrior that I am, you do a weekend-weighted training schedule. Interesting! My tuesday sessions are certainly usually the lowest quality so maybe I'll make that swap.

These fitness books, esp the self-published ones, would really benefit from indexing.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 24, 2026, 07:45:49 am »
true, that is definitely the hope/whole idea of training. but we'll see! mini-taper, commence.

- run 58:55, 10.45 km
chill is back, it was just above freezing this morning. HR lower than it's been, amazing how much HR and air temp seem to correlate.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on March 23, 2026, 05:24:31 pm »
Quote from: LBSS on March 22, 2026, 07:17:03 pm
- run 44:33, 7.83 km
slow and very easy, legs felt tired and probably more tired than they feel. very annoyingly, this got me to a training load of 597 for the week, per intervals.icu. did put me over 90 km, at least.

half marathon race next sunday. john davis suggests going all-out in races so that's the plan. i've got one other workout this week (16x500m @ 108-112% MP, on wednesday) and otherwise will probably dial back mileage a little so that i'm at least a bit fresh for the race. bit nervous about it tbh, i want to be faster but i don't really feel faster yet.

Not too surprising to not feel fast(er) with 600 training load on you! i think with a rasonable taper from lighter easy days, you'll have plenty in you for th half
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 23, 2026, 04:44:24 pm »
23-03-26

Run -- 7.93k, 51:21

Notes

Closing in on all-time high 'fitness' score per icu, another week or two.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 23, 2026, 11:39:37 am »
Gym work 71

Hip thrust:

60x10
90x10
120x8
120x8
120x8
90x10

Bench press:

20x6
50x6
60x6
65x6 (difficult)
65x6 (very difficult)

Bodyweight: 90.8 kg (same)
Exhaustion level: 10+/10
Rating: Bad

Comments:

Extremely tired. Felt dizzy during the bench presses so stopped and went home. They seem to be flaring up my back injuries.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 22, 2026, 07:17:03 pm »
- run 44:33, 7.83 km
slow and very easy, legs felt tired and probably more tired than they feel. very annoyingly, this got me to a training load of 597 for the week, per intervals.icu. did put me over 90 km, at least.

half marathon race next sunday. john davis suggests going all-out in races so that's the plan. i've got one other workout this week (16x500m @ 108-112% MP, on wednesday) and otherwise will probably dial back mileage a little so that i'm at least a bit fresh for the race. bit nervous about it tbh, i want to be faster but i don't really feel faster yet.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 22, 2026, 08:58:42 am »
22-03-26

Run -- 15.68k, 1:35:40

Lift -- Chins, dips

Notes

Beautiful run. Nice weather, felt smooth and relaxed, HR super under control.  :ibrunning: Despite crap start to week (M-W), still hit load and time/distance goals (383, 6:58, 72k). Aim to hit similar numbers again next week but more evenly distributed.

Pretty pleased that I can just walk up to a pullup bar, strap on 50% of my BW and crank out 3 reps without a warmup and only doing chins like 1 or 2 times a week, for like 2-4 total sets. Gotta keep that around, since at some point I'll want to have the OAC as a goal again, I imagine.

Also technically a  :personal-record: as I'm pretty sure this is the first time I've run 30k in a weekend.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on March 21, 2026, 10:02:26 am »
 :highfive:
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 21, 2026, 09:59:45 am »
slept for >10 hours last night, cannot remember the last time i slept that long or woke up that late (9:30). kind of messes up my plans for the day as i'll have to do my workout in the afternoon, when it'll be pretty warm, but guess my body needed it. logging because of how unusual it is.

- MP run
-- warm up
-- 6 x [3 km @ MP, 1 km @ 85% MP]
-- cool down
RPE 8, could have done another set but glad i was done. one downside of doing workouts on that route is that the first "cool down" km is a very steep uphill. sucked today. warm today (73F/23C) but not humid and most of the route is shady. work sets were 4:24-28, and on balance were more uphill than downhill, since i did them on a 2k out-and-back. recovery intervals were 5:02-09 and mostly downhill.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 21, 2026, 06:48:35 am »
21-03-26

Run
- w/u: 5k, 29:07
- Parkrun 5k: 19:30 [3:52, 3:42, 3:50, 4:04, 4:00]
- c/d: 4.75k, 29:38

so, 14.75k total.

Notes

Old age  :personal-record: -- still confused about how I hit 19:16 or whatever it was all those years ago, maybe that course was just short lol.

Solid enough. Course was 60% on grass and despite no real rain, it was a little bit slick and slippery. Carrying fatigue from 30 mins SubT on Thursday, and just wore 'normal' rather than 'fast' shoes. So about on par for what I'd expect fitness wise atm (i.e. in perfect conditions, rested, carboned up, etc ~19 flat seems reasonable).

Still think my mentality just not quite there. First 3k did not feel too rough. That 4th k I let the suck get to me and it took too long to dig myself out of that headspace.

Feels like it should have ben possible to hold ~3:50 pace. I had a massive kick and close the last 150m at 3:00 flat pace, suggesting there was aquite a lot left in the tank. Back in 2017, I did do a lot more faster-paced training, so maybe I am just one of those people who benefits from a bit more sharpening. That said, I felt great in my half back in October, so this training is grat for that (and I am obviously getting fitter here! This is a much slower course than where I ran 19:4x a few months ago, for instance).

Anyway, felt good! And nice to get a fair few mils in given the way this week started.

ETA: RDL 140 x 5, OL Calf Raise +42.5kg x 4...turns out I'm a lot stronger 8 hours vs 5 mins after a run. Also did some curls, laterals, and glute airplanes
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