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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 03, 2026, 05:11:17 pm »
- run 58:15, 10.44 km
a bit slow again today. HR a little low as well, 121 average.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 03, 2026, 04:34:06 pm »
03-11-2026

Run - 10.14k, 1:03:43

Notes

first time i've run >10k on a non-workout midweek run since hackney, jeez.

Quote from: LBSS on November 01, 2026, 12:07:14 pm
lol the course profile is hilarious. just straight up right out of the gate. we have a lot of travel already on the docket for next year but it's tempting, maybe even to do the 50k! if the year shakes out right, i might do the jfk again in late november so the timing would be good for a hilly race.

would just have to convince my wife that october is the right time to go visit her brother and his family...

 :ibrunning:
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 03, 2026, 09:58:57 am »
Workout 116A (squat main lift):

Dumbbell Bulgarian split squat: 60x8, 60x8, 60x8 (30 kg dumbbells, easy)
Dumbbell bench press: 40x10, 40x10
Landmine single leg deadlift: bar+25x8
Biceps curls: 5S+2Lx10, 5S+3Lx10, 5S+4Lx5
Rope triceps pulldowns: 25x8, 20x10, 20x10

Time of workout: 15:45 - 16:30
Workout duration: 45 min
Exhaustion level: 9/10
Bodyweight: 90.4 kg
Rating: Good, but very tired

Comments: Slept very little last night (from 3:00 AM to 9:10 AM) so I was dizzy and felt funky in the gym. Decided to do BSSs with 30 kg dumbbells and felt surprisingly easy. Initially I did with a box under the foot to increase range of motion but it was unstable and felt dangerous so I decided to do them back on the floor. The dumbbell bench press also was pretty good, and decided to do just two sets instead of three. They also repaired the landmine attachment so I did a single set, given how tired I am.

On the plus side, they told me that I can do jumps and sprints in the gym in the winter (they have this volleyball gym) when there's nobody in there. On the minus side, the hip flexor/adductor injury is still there.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 02, 2026, 07:04:48 pm »
- animal movements

- RDL 100 x 8,8
a little better form-wise than last week

- flat calf raise 100 x 10,10

- alfredson calf raise 20 lbs x 8,8/leg

- circuit x 2 (0"/60")
-- BSS 20 lbs x 10/leg
-- dead bugs x 10
-- DB row 55 lbs x 15/arm
-- push up x 15
-- DB suitcase hold 55 lbs x 30s/arm
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on November 01, 2026, 12:07:14 pm »
lol the course profile is hilarious. just straight up right out of the gate. we have a lot of travel already on the docket for next year but it's tempting, maybe even to do the 50k! if the year shakes out right, i might do the jfk again in late november so the timing would be good for a hilly race.

would just have to convince my wife that october is the right time to go visit her brother and his family...
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 01, 2026, 11:57:41 am »
- long run w/SubT 3 x 2.5 km (60")
-- intervals @ 4:17 15, 12
-- total 1:38:39, 19.36 km
beautiful, beautiful weather. 10 degrees, sunny, a light breeze. we earn days like this here, with the long swampy summer. overcooked the last rep because i was feeling good and also there was a pair jogging along ahead of me at ~4:20 pace and it would have been awkward to pass them so slowly at 4:16 or whatever, so i picked it up and just kept it there. bit more than 10% above T, which is not ideal, but i forgive myself, lol. i'm generally very good with that.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 01, 2026, 10:38:40 am »
01-11-26

Run - 18.46k, 1:37:27, w/ 6 x ~15s strides in the last couple of k

Notes

more of a (high) z2 effort, 146 avg hr. good to move a bit quicker for a good long run. legs felt pretty good today, too. genuinely surprised how little feels like there is in my legs given yesterday's workout. was always sceptical of this "uphill treadmill easy on the legs" claim but does seem to be real. well i'll defo need to get a fair amount of uphill volume in over the next year, though i need to find some local hills to climb (and run down) too.

Quote from: LBSS on October 31, 2026, 04:01:39 pm
nice! which race is it?

beachy head! you should join!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on October 31, 2026, 04:01:39 pm »
nice! which race is it?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 31, 2026, 04:00:33 pm »
- run 56:53, 10.14 km
super tired today, i guess. didn't look at watch and ended up running slower than usual. HR averaged 118 so it's not like i was struggling out there. beautiful day, the leaves are pretty near peak in the park so it was extra nice.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 31, 2026, 09:48:08 am »
30-10-26

cardio x 35'

Notes

dead tired

31-10-26

Uphill treadmill threshold (all @ 6% grade)
- w/u (in 1' @ 10km/h to feel out intensity)
- 10 x 4' (1') [starting at 9.0km/h, up by 0.1 per rep, so finishing at 9.9km/h]
- c/d, in 4 x ~20s strides on jog home

1:25:26 total

Lift - RDL, BSS, chins, dips, flyes, rev nord

Notes

still v tired; just a bit demotivated (generally, not just training) atm, and feeling a bit chesty. it'll pass but bleh.

this run was great, though. nailed the intensity, only getting above 170bpm in the last two reps. calves/achilles totally fine with this, perhaps felt better here than with outdoor. certainly my legs felt very fresh during the cooldown and jog home and strides, compared to feeling pretty floppy if i did this amount of volume in a flat ground outdoor run. guess the roches know what they're on about.

well picked a debut marathon -- a trail marathon next october with ~1164m elevation gain lmao. doing it with friends and don't intend to take it super seriously since it's hardly a pb course  ;)



last 5k looks fun.

moving leg lifting back to saturday since i've found myself still being sore tues/wed lately.

anyway, base volume this week not great, but 2 top tier sessions, so onwards we go.
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