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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 09:26:47 am »
- run 1:40:30, 16.23 km
mostly on trails, so ~400m/1300' of elevation gain. plus it's very warm and humid, T+DI in the 140s. not too bad in the shade and there's a bit of a breeze but still. HR averaged 140 but lots of surges into the 150s, so i will skip the 3x10min tomorrow and just run easy. everything felt good, though.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 08:38:03 am »
07-06-26

Spin -- 1:50:43, 113 avg HR

Notes

leisurely. the spin bike we have at home has literally 0 computerised components, so the only metrics i have are HR, RPE, and then counting breaths/cadence manually. to mimic running, aimed to find a degree of resistance that kept me at this sort of hr with cadence ~85-95. spinning faster more fun and less quad burn than the more natural lower cadence stuff, i find, anyway.

no notable symptoms today. will probably do half run half bike tmrw morning, but play it by ear ofc.

since i was thinking of changing my saturday session to be more variable (e.g. including either hill reps or some long, fast runs like I did towards end of half-marathon block), may even keep my sundays as bike sessions (or split bike-run), since i'll be going into them fatigued from a big saturday (since that's when i'll also be lifting). seems like a reasonable way to reduce injury risk/too much muscular load. food for thought at least.

eta: think that's first week with 8+ hours of cardio (just enough to keep fitness score at 50, woop). intervals has a few other weeks over 8 hours, but those including some lifting sessions, which i no longer bother tracking.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on Today at 05:57:57 am »
I'm really curious what I could do if I were to drop below 80 kg. Back when I was jumping 36-38 inches I was doing so being skinny-fat. I wonder what I could do with a proper body composition, even at 42.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 06, 2026, 06:33:32 pm »
- run 27:39, 5.09 km
very light and short, trying that on instead of a full rest day. warm.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by LBSS on June 06, 2026, 06:31:24 pm »
 :highfive: :highfive: :highfive: :highfive:
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Raptor on June 06, 2026, 03:20:28 pm »
Do you know what LanceSTS is doing? Does anybody know?
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 06, 2026, 12:54:48 pm »
06-06-26

AM
Cycle - 4 x 5' (1')
Lift - chins, dips, laterals

PM
Run - 3k progressive warmup + 2 x k @ SubT [4:08, 4:07], 6.93k,  37:49 total
Lift - RDL, calves, lunges

Notes

been a bit cooler lately and sleep has been great. decided to push just a little on the run to see how things felt. so started with a progressive warmup, 1k super easy, 1k ~5:00, felt good, so 1k ~4:30, then walk for a bit. was still feeling good so decided to roll slowly into a 1k rep, felt fine, etc.

not 100% pain free, but nothing concerning, and it felt great to move with a bit of tempo. let's see how things feel tomorrow morning.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 06, 2026, 12:51:45 pm »
First dunk on 10 feet after over 10 years!

I went in the park and played some 3-on-3 in my new running shoes, the Kipsta JF 100.1 (some very light and tight running shoes). After that I tried some dunks on the 2.90m rim and then a few on 10 feet. Almost got a dunk from the first try and did a few more tries and threw one down. Not the greatest dunk in the world but still the first one on 10 feet in over 10 years, at almost 42 years old.

At home I weighed in at 87.7 kg, the lowest in 10+ years. I will continue to drop weight to see what happens. I'm putting in two videos, one at 2.90m and the other at 10 feet:

2.90m: https://youtube.com/shorts/K6Ig9PSAhjI
3.05m: https://youtube.com/shorts/BHhXM1sTcxk

I am attaching a shot from the highest point at the 2.90m rim.

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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 05, 2026, 03:43:34 pm »
05-06-26

Cycle -- 30:09, 116 avg hr
Run --  5.21k, 32:32

Notes

getting there (though running immediately after suckling feels weird af)
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 05, 2026, 08:07:27 am »
- SubT 8 x 3 min
-- warm up
-- intervals @ 4:05-4:06 w/ 60s walking rest
-- cool down
Rx is for 10 x 3 but i overslept and had to drag myself out the door. trying to hold back from pushing too hard, stay on this side of the line, etc. workout felt fine.
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