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18-07-25

Jog to gym

Treadmill incline walk x 50 mins [121 avg hr, progressed from 4kmh/13% up to 4.4kmh/15% doing a notch of pace or incline every 10 mins]

Machine Chest Press 3 x Drop
Pec Dec 2 x Drop
D-Handle Seated Row 3 x Drop
Preacher Curls 3 x Drop

Jog home

Notes

lots of poor sleep this week so just felt zonked for this one. was up earlier than intended so just went to gym early, though ¯\_(ツ)_/¯

love d-handle rows, feel great on the lats

preachers leave my biceps so wrecked. took genuin eeffort ot bend my arms until like noon today lol

surprisingly still enjoying just walking hard on the treadmill, lmao
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 17, 2025, 03:40:21 pm »
got results back from the sweat test. levelen has a pretty good reputation, from what i've read, but still taking these results with a grain of salt (no pun intended) because it's just a single test taken in a non-clinical setting.

  • i lost about 1.2L of sweat during the run, which is in line with what i already knew from previous weight tests. the recommendation to drink 26-30 oz of water per hour (770-890 mL) is also in line with what i'd already learned. turns out i'm in the 45th percentile for sweat rate, or what they call the "moderate" range. i'm not surprised to be in the fat part of the bell curve, but i am a little surprised to be below average. the more you know.
  • i lost 1568mg or about 3/4 tsp of salt (NaCl) during the run, which is in the 61st percentile, or "significant" range, per levelen. the report recommends including some carbs along with salt in exercise drink because your body doesn't absorb the salt as efficiently without the presence of carbs. that is interesting, hadn't read that before.
  • of course, levelen is a supplement company, so the report comes with recommendations for how to use their products to best replace what i'm losing. fortunately, it's not hard to extrapolate to a recipe i can make at home.

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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 17, 2025, 03:29:14 pm »
17-07-25

Jog to gym

Treadmill --
Walk
10 @ 15/4.5
10 @ 15/6.0 (154 HR avg)
5 @ 15/6.3 (170, 33 RR)
3 @ 10/4
Run
2 @ 1.5/10
5 @ 1.5/13.8 (168, 35 RR)
3 @ 1.5/9
Walk
2 @ 15/4
5 @ 15/6.1 (166, 33 RR)
5 @ 11/4

(Ab/ad)duction machine superset, 2 each way

Jog home

1:03:57 total

Notes

Nice. Foot again pretty much fine, even with 5 mins at a good clip. 18 mins total running or so. 25 mins SubT, decent workout.
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800m+ Running and/or Conditioning / Re: DISTANCE RUNNING INDEX
« Last post by LBSS on July 17, 2025, 03:18:59 pm »
https://www.outsideonline.com/health/nutrition/takes-to-run-and-recover-100-miles

https://pubmed.ncbi.nlm.nih.gov/40239961/

Quote
High total energy expenditure (TEE) and rate of water turnover (rH2O) using doubly labeled water (2H218O) have been reported during single-stage and multistage ultraendurance events. At the 161-km distance, less is known about the interaction of TEE, rH2O, and ad libitum energy/fluid intake. This is especially true during the postrace recovery window.

Purpose: To measure TEE, rH2O, and ad libitum energy/fluid intake during a 161-km ultramarathon while extending the TEE and rH2O measurement window to a 7-day postrace period.

Methods: Doubly labeled water was used to monitor TEE and rH2O in 2 male ultrarunners (R1, R2) during a 161-km ultramarathon. Self-reported energy/fluid intake was recorded at crew-accessible aid stations.

Results: Both runners completed the race in 32.8 hours, and TEE over this period was 65.8 MJ (6.5 × basal metabolic rate [BMR], 15,723 kcal, 11,225 kcal·24 h-1) in R1 and 66.5 MJ (7.4 ×BMR, 15,888 kcal, 11,293 kcal·24 h-1) in R2. Race energy intake for both runners approximated 50% of TEE, with reported fluid consumption of 21.8 L and 15.7 L for R1 and R2, respectively. rH2O during the race was 14.6 L in R1 and 15.5 L in R2. During the 7-day postrace period, total TEE and rH2O were 94.7 MJ (1.9 ×BMR, 22,634 kcal, 3245 kcal·d-1) and 41.8 L for R1 and 80.0 MJ (1.8 ×BMR, 19,116 kcal, 2721 kcal·d-1) and 24.0 L for R2, respectively.

Conclusion: These data illustrate the expected nutrient and fluid budgets for ultramarathons and describe the challenge of restoring acute negative energy balance following these events.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 17, 2025, 08:18:58 am »
- run 1:11:48, 12.36 km
T+DI 160, there was steam rising off the trees in the park. HR average 125. one thing that helps about the hard days being actually hard is that it's easier to keep it easy on easy days. body's just tired.

next week will deload.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on July 16, 2025, 04:04:35 pm »
Gym work 33:

Bench press:

20x6
60x3x9
60x5 (very difficult, supported last rep)


Seated cable pulls to chest:

60x10
80x10
100x8,7

Deadlift:

20x5
60x5
80x5
100x5
100x5 (pretty easy)


Leg extensions + leg curls:

40x15, 60x15 + 60x10, 80x6+64x4+48x4+32x5 (or something like that, a continuous set)

Bodyweight: 89.4 kg (-1.3 kg)
Exhaustion level: 9/10

Comments:

Experimentally went to the gym at 18:30 and it was as bad as anticipated: 28 people in the gym and very hot. All places were occupied. Even so, we managed to do a decent job with what we had.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 16, 2025, 03:57:16 pm »
16-07-25

Jog to gym
30 mins treadmill @ 15%/4.5kmh [129 hr]
(Preacher Curl 4 x drop
OH Cable Ext 4 x drop
DB Lateral 4 x drop) [12:20, 117 HR]
11 mins elliptical
Jog home

1:02:02 total, 127 HR avg overall

Notes

HR got into the 140s during preacher curls, lol. Preachers gotta be my favourite exercise, just feels so good.

Tried out the 'free stride' elliptical today and hated it, will be sticking to the other stuff.

A bit of foot pain today but am optimistic that it's primarily DOMS from doing some heavy banded foot inversions yesterday evening. Haven't been logging them but been doing that 2/3 times a week.

Looking into stability shoes. Told my wife I wouldn't buy any new running shoes until August so holding off on that for now. Brooks Adrenaline GTS 24 looks promising, though.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 16, 2025, 07:44:32 am »
- track intervals
-- warm up
-- 1+2+3+4 mins @ ~5k pace, 1 min rest between reps
-- 1200m @ "faster" pace
-- 1+2+3+4 mins @ ~5k pace, 1 min rest between reps
-- cool down

T+DI 152. messed up the pace button on the first set of timed reps but the second set were all between 3:54-3:59, which i'm happy with given the humidity. did the 1200 in 4:26, which is ~5:48 mile pace. subjectively this was a hard workout but not a killer.

ETA: also, bit of DOMS today. not bad, though.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 15, 2025, 03:51:29 pm »
15-07-25

Jog to gym
Treadmill @ 15%, pace in km/h
5 mins @ 4.4
5 @ 5.8 [145 HR]
5 @ 6.0 [157]
5 @ 6.2 [165, 32 RR]
5 @ 4.0
5 @ 5.8 [155]
7 @ 6.0 [164, 33 RR]
3 @ 10/4.0
Now run at 1.5% grade
2 @ 10
2 @ 11
1 @ 12
1 @ 13 [160]
1 @ 14 [165]

Machine Chest Press 3 x drop
D-Handle Narrow Cable Row 3 x drop
Calf Raise 134 x 5, 4

Notes

So about 30 mins SubT effort here again. First time running fast since the reset. Felt good with minimal food botheration! Will try to do no running tmrw other than the jog to/from gym, then see if I can extend it out a bit more on Thursday.

SubT incline walking feels a bit mad tbh.

May meet pals for Parkrun on Saturday, but if I do I won't race it. Will either just cheer them on or, if foot is feeling good, may just jog the course. Will see, but things are looking good!
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 15, 2025, 07:18:32 am »
- run 58:11, 10.08 km
legs not sore but felt pretty dead. T+DI 151; cooler but dew point still 73. HR average 129. successfully kept it easy.
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