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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 10:18:11 am »
- run 1:54:27, 19.72 km
so wet, T+DI 144, evenly split between temp and dew point. legs felt really good, though. had to hold back to make sure i kept it easy. HR went up a little into the 130s toward the end when there a couple steepish hills, but overall averaged 126, nice and chill.

it's great that, even having skipped thursday, i still ran >69 km with nearly 6.5 hours time on feet. feels like progress.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 07:58:26 am »
28-06-26

Cycle -- 1:47:05, 114 avg hr

Lift -- laterals, curls, flyes

Notes

had aspirations for 2 hours but got bored. a nice thing about easy cycling is that redaing a book is doable, at least
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 27, 2026, 06:45:32 pm »
Went in the park, played some 3 on 3, threw down some dunks in between game breaks, including a huge baseline tomahawk (one of the best old age dunks as of yet) at the bigger rim.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 27, 2026, 08:37:55 am »
- run 37:46, 6.50 km
so humid, jesus. T+DI 147 but it's because the dew point is 71.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 27, 2026, 07:24:46 am »
27-06-26

AM -
Run/walk - 30 mins, about half and half, felt decent, a couple gentle strides

Cycle - 3 x 10' (1')

Lift - OAC neg, OL Calf, Rev Nordic, RDL, Dips

PM -
Cycle - 5 x 4' (1')

Notes

first double t day. pretty chill on the bike. hr was lower (~5 bpm) in the afternoon despite slightly higher resistance and similar tempo. that said my respiration rate was higher (~3 bpm)
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on June 26, 2026, 01:48:40 pm »
youtube has started feeding me allie ostrander's videos and she does a lot of biking and even some elliptical. if you've got the time, why not?
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 26, 2026, 01:34:54 pm »
26-06-26

Cycle: 1:20:01, 121 avg hr

Notes

locked in, kind of enjoyed it. tempted by one of those zwift x kickr bikes, since it'd be nice to have some metrics beyond HR. kind of think that irrespective of how well return to running goes, i should keep cycling in (a) b/c avoid injury risk and (b) can get a lot more volume
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 26, 2026, 09:44:11 am »
- SubT 10 8 x 3 mins
-- warm up (did a bit of extra stuff at the track since legs felt a bit heavy/dead)
-- intervals @ 4:03-4:07 w/ 60s+ rest
-- cool down
overslept so this was later than usual, which means sun was higher. T+DI 140 but felt hotter because no breeze and pretty much all in direct sunlight. after the fourth rep i started taking a little extra rest, like 15-20s, to make sure HR got down into the 120s before starting again. legs still didn't feel great and HR was rising in later reps so i called it a little early. still, a good workout and i'm pleased with myself for not bailing despite flat-out not registering my alarm. i must have turned it off without really waking up. guess i needed the sleep.

evening

- squat 85 x 5,5

- calf raise 85 x 10,10

- DB SLRDL 20# x 8,8/leg

- push up x 12

- curl 20# x 5/arm

- tricep kickback 20# x 5/arm

- some random core stuff, L sits/holds and woodchoppers

i need to build out a little core/mobility routine to include with lifting sessions. calves twitching a little now. just reinforces the need to make sure they're strong.

also, joe, i know it's hot there right now but we're looking at 170+ T+DI later next week, 150+ in the morning. gonna be some slow runs.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 25, 2026, 03:42:02 pm »
25-06-26

Chins, dips, ol calves, reverse nordics

Notes

slept through my alarm! kind of crazy how much faster i walk/climb stairs on my commute/through the day when i don't run in the am, lmao.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 25, 2026, 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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