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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 06:53:56 am »
- run
noped out about 100m in. just one of those days, legs not feeling it. maybe didn't have enough carbs last night or something. i might try again later to get a short one in, but won't be broken up if i miss a day.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 24, 2026, 04:19:39 pm »
Was sick with a virus for this last week but went in the park today and found the tall rim a bit bent (together with the entire thing). Played some 3-on-3 and threw down a few dunks, including an in-game one. But the rim is now around 2.95-3.00m.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 24, 2026, 03:55:24 pm »
24-06-26

Cycle -- 1:15, 119 avg hr

Notes

150 T+DI where my bike is, brutal. same output first and second half, with HR basically climbing linearly through the workout due to heat etc. better get some of those juicy heat training benefits.

also did a set of 23 chinups just for to see where that's at.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 24, 2026, 07:53:25 am »
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:10-11 (last one in 4:09)
-- cool down
wore AP4's just for a change. it was nice out this morning, more rain yesterday cooled things off a bit. HR stayed under 155 for all intervals. RPE 5.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 23, 2026, 04:16:04 pm »
23-06-26

Cycle -- 7 x 2' on / 2' off (56:02 total)

Lift -- OAC neg, chins, dips, OL Calves

Notes

brutal; did at home in a room with probs 150 T+DI alas, lost almost 2kg (accounting for amount i drank, etc). hr 155 on the bike feels like hr 175-80 on feet.

goign to try to force myself to take a few more days off feet, do the calf work regularly, etc.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 23, 2026, 08:05:29 am »
- run 1:00:19, 10.43 km
so humid, T+DI 142.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 22, 2026, 03:50:44 pm »
22-06-26

Cycle -- 31:12, 103 avg hr

Notes

felt trashed last few days. guess it's been hot and i did a lot of volume, even if most of it was easy. lower leg both sides not feeling great, tbh. wonder if it gets worse with the heat too, since the major flair up last year was summer as well. ugh. maybe time to actually see a pt.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 22, 2026, 07:39:26 am »
- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:18, 4:18, 4:16
-- cool down
nice and easy, almost too easy. HR averaged 137, 145, 147 on the reps. T+DI 140ish but didn't feel that bad, maybe because it's a little cloudy.

evening

- squat 82.5 x 5,5

- calf raise 82.5 x 10

- DB SL calf raise 20# x 10/leg
we need an aerobic step with a beveled edge

- DB SLRDL 20# x 8/leg

- DB row 20#s x 10

- DB OHP 20#s x 10

ironmasters started arriving today! rest should be here tomorrow. it's such a heavy shipment that it comes in five boxes.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on June 21, 2026, 09:27:11 am »
i'm so sorry. it's actually nicer than that here right now, T+DI 136. all i can say is, in the immortal words of jason lee's character in dogma, "no pleasure, no rapture, no exquisite sin greater than central air."

on the plus side, if the AMOC collapses then you have a future of much colder temperatures to look forward to.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 21, 2026, 09:16:31 am »
- trail run 1:52:20, 18.47 km
ate a small bowl of granola and had a cup of coffee about 40 minutes before heading out, and brought a SiS beta that i took around 10 km in. felt good. a couple of times had some weird feeling in my soleus on both sides, like something was gently gripping the backs of my legs. not painful though. i am getting mild calf twitches now 30 minutes post run.

meant to do 20 km on road today but it is really nice to run on the trails and with friends. distance is less important than consistency at this point, and i've now run 26 days in a row and 33 of the last 35. and did a much better job today of moderating pace to keep HR down, averaged 125 bpm overall and only crept over 150 once. chill enough that i will go for the 3 x 10 tomorrow. so, no ragrets about the change of plans. and anyway averaging ~75 km/~7 hours per week, as i have over the past three weeks, will be a great foundation for a marathon build.

i forgot to mention, the friend that i most frequently do these trail runs with ran a 4:58 mile last wednesday while we were doing our 5 x 5 min workout. he'd been trying to break it for a few weeks, to hit sub-3h marathon (he ran 2:58 at richmond last november) and sub-5 mile in his age 42 year. pretty impressive.
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