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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 07:53:24 am »
20-06-26

Run -- 11.24k, 1:09:46
Cycle -- 22:11 132 HR

Notes

Calves still very sore so no real intensity today. Spent 50 mins of the run going back and forth over the biggest hills in my area, a bridge that's ~400m and 5% grade one side, 4% the other, and it leads right into a smaller bridge/hill, about 200m, 2% grade one side 4% the other. Kept it pretty easy but ran late morning and allowed myself to push a little more as I progressed through the run. Kind of fun and rhythmic, will try to do this more often.

Cycle just to top up and get some more head (no fan, it's in a hot part of my flat).

no lifting, just want to recover and chill; felt really good after this workout despite the heat and length etc. easy volume feels good :)
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 19, 2026, 03:50:24 pm »
19-06-26

Run -- 8.98k, 1:00:35

Notes

calves very sore from yesterday. also it's getting properly warm (by my standards) lately.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 19, 2026, 08:16:56 am »
- SubT 10 x 3 min
-- warm up
-- intervals @ 4:08-4:10
-- cool down
track was locked again (it's juneteenth, schools are closed) but i just climbed over the fence. overcast, warm, a bit humid; T+DI 136. legs felt a little dead to start out, especially right. i switched directions partway through so ended up doing six clockwise and five counterclockwise. conservative pacing meant HR rose to mid-150s in each rep and maxed out at 159. RPE 6.

evening

- warm up

- squat 80 x 5,5

- calf raise 80 x 10,10

- RDL 80 x 5,5

- BB row 50 x 8,8

- push up x 8,8
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Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« Last post by LBSS on June 19, 2026, 06:37:54 am »
i was driving down a rural road near the chesapeake bay, on my way to a party at some people's house. it was nearing sunset and i was driving west, so the sky was red and the sun was in my eyes a bit. also i had a partly deflated helium balloon in the car and it kept getting in my face. i came around a curve and there were some young kids, 7-8 years old, running down and around the road. i slowed down but the balloon kind of swooped in front of my vision and i swerved to avoid the kids but thought i might have run over one of them. but i couldn't tell, so i decided i hadn't and just kept going. when i got to the party, i parked behind another car and went over to say hi to people who were gathered on the lawn. at some point i excused myself to go to the bathroom and as i was walking up the stairs into the house, i stole a glance at my car's front bumper. there was a little dent and a little bit of red but not much, so i told myself the kid was probably fine. i felt awful but also like i had to just keep pretending nothing had happened. i went into the house, which was huge and mostly empty, and eventually found the bathroom. my uncle, who died earlier this year, was also there waiting to use it.

when i woke up, it took me a few minutes of lying in bed to be sure that it was a dream and hadn't actually happened last night. very disturbing.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 18, 2026, 03:53:00 pm »
18-06-26

Run - 5 x 6' (1') [4:17]

Lift - OAC neg, chins, dips, OL calves

Notes

did a bw max out set on chins for first time in a long while, hit 20 reps. was at end of w/o so wonder what i could hit fresh.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 18, 2026, 07:59:41 am »
- run 1:00:08, 10.27 km
realized i can just stop at the bottom of the hill going up to my house, lol. the extra ~200m is not gonna make me fitter and my HR always spikes because it's so steep. especially on hot/humid days i think i'll start doing that. T+DI 140, not to hot but humid. at least it was overcast. hope we get some rain.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on June 17, 2026, 08:20:10 pm »
my only kid is now 7yrs old and is keeping me very busy especially now that its summer break.  my workout routine is still consistent. i'm not doing squatting anything 455+ anymore because the weekends turned to more biking/swimming, and taekwondo now with the kiddo.

my bw has been in the high 180s/low 190s for months now. i reduced calories for a march/april vacation in thailand (~ 2300kcal a day) earlier this year and decided that i'm healthier and better at this weight so i'm keeping it here.

i actually thought about adding some light jump drills because i was at low-mid 180s when i was jumping 35"+ consistently. i still hit 405 paused rep everyday. i fixed my form to compensate for my lower bodyfat. i'm squatting narrower so i don't fall too deep into the hole. it worked because i still can get 405+ without any problem.

my latest peak numbers in my routine are:
- x3 rep BW+110 paused chins 
- 4 plates x3 on hammer strength vertical pull
- 3 plates x5 on hammer strength inclined press 
- 455 at 194lb paused squat






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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 17, 2026, 04:17:30 pm »
17-06-26

Run -- 9.67k, 1:01:52
Cycle -- 16:02, 126 avg HR

Quote from: LBSS on June 16, 2026, 04:59:53 pm
does berlin do bib exchanges? could try to get in that way. my next half is also 14 weeks out, funnily enough.

sadly not. i entered lottery for a london one around the same time. if that's also a bust i'll just do an easy-to-get-in one, i guess
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 17, 2026, 07:38:04 am »
- 5 x 5 min @ 10M->10k pace
-- warm up
-- 5 min @ 4:05, 4:07, 4:05, 4:03, 3:59 w/ 2:30 jogging rest
-- cool down
walked the last minute or so of the final rest period just to get HR down into 120s. this was the group workout today and it's close enough to 5 x 6 min (a little faster but with shorter reps and longer rests) that i decided to just do it. obviously went out a bit too quick on the first one but then settled down and did a nice progression. HR averaged 143, 152, 157, 163, 163 on the reps.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on June 16, 2026, 04:59:53 pm »
does berlin do bib exchanges? could try to get in that way. my next half is also 14 weeks out, funnily enough.
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