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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 01, 2026, 05:33:17 pm »
- treadmill run x 60 mins @ 8.0 mph (4:41 km pace, 80% of 5k)

break to get back in line, ~10 mins

- treadmill run x 35 mins @ 8.1 mph (4:36 pace, 82% of 5k)

trying to be sanguine about not being able to really do full runs and workouts on the gym treadmills. i find it super rude when people do more than an hour, if there's a line, so i dutifully stepped off in the middle of this workout and waited my turn again. in the long run, i know it's all fine and it's great that i'm just getting work in at all. RPE 6.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on February 01, 2026, 10:06:50 am »
really interested to see how NSM works for you!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 01, 2026, 08:14:46 am »
01-02-26

Run -- 10.00k, 1:07:08

Curls + laterals

Notes

The plodder returns. Somewhat to be expected with return of actual sessions + also doing leg training yesterday. Guess that the double on Friday was also two quicker runs. Anyway, still excited about training.

Meant to note yesterday, one other change I'll be making is to let pace for sessions on weekday mornings be a little slower if needed. Think I'm just not an early morning guy when it comes to running and maybe some of the grind previously was trying to hit 'fresh weekend' paces at 6.45 pre-food and caffeine.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 31, 2026, 06:40:39 pm »
yesterday

- treadmill progression run x 60 mins
started at 6 mph and gradually went up to 8.5 and then 9 at the very end. not exactly the same as a kenyan-style progression run since part of the whole point of those is to go by feel, but adjacent to it. forgot headphones so this was raw-dogged. RPE 6-6.5. HR just touched 160 at the very end.

today

- treadmill run x 54 mins @ 8:27 pace

- superset x 3
-- chin up x 5,5; pull up x 5
-- paused push up x 10

- TTB x 5; hanging L-sit straight leg hold x 10s

- treadmill run x 25 mins @ 8:27 pace

grinding it out, grinding it out.

ran 315 km/195 miles in january, pretty happy about that, especially with the storm disrupting everything.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on January 31, 2026, 01:05:37 pm »
Quote from: LBSS on January 28, 2026, 11:05:28 am
just realized that kids born the day you started your daily squat streak are in high school now.

 ;D

i have no plans of stopping my squat routine for another exerice but will probably lower the top heavy single becuase i'm getting leaner now with the added activities of the weekend bike rides.

the squats just feel so comfortable to execute and i don't get any injury from doing them so i just repeat until i'm old.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 31, 2026, 11:01:03 am »
31-01-26

-- Run
- w/u
- 8 x (3' on / 1' off)
- c/d

9.88k, 52:17 total.

-- Lift
RDL, Reverse Nordic, Lunge, OL Calfs, Dips, Chins

Notes

4:16 pace average for the reps, Average HR in the mid 160s, peaking in the low 170s. RPE of final rep like 3/4. Looks like I've retained a decent level of fitness there.

Read James Copeland's book on his training/Norwegian Singles Method and realised today is exactly 15 weeks out from the next half marathon I signed up for. My peak CTL that I've reached is 47, and my CTL going into my last/first half was 43.

Given this, my goal is to ramp up pretty conservatively and aim to hit 52 CTL in the week before Hackney. I'm at 37/38 atm, so that's a ramp rate of 1 per week, and just involves increasing weekly load 5 per week, peaking at around 400.

Means starting at ~320 mins easy + 72 mins SubT, increasing those each by ~3-5 and ~1-3 min per week, peaking at 370/96.

Excited! Not really ever done a proper running training plan before, and think that sitting out and working through this and how to build at a sensible rate was a good exercise. Hoping this will keep me pretty fresh -- weeks 1 through 9 of this look pretty easy to me, tbh. Which is good! Think in the past I went aggressive with load building, jumping from 320 -> 350 -> 380 rather than building more gradually.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on January 31, 2026, 08:13:18 am »
Quote from: LBSS on January 27, 2026, 04:45:03 pm
oh shit i missed that it was your birthday! happy birthday, young fella!  :almostascoolasnyancat:

Aww thank you. I was seek this week and didn't train. Also, my neck and upperback chronic pain is bad.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 30, 2026, 01:32:49 pm »
30-01-26

AM --
Run - 4.79k, 25:59
Lift - misc upper body stuff

PM --
Run - 4.05k, 20:36

Notes

Feel pretty fatigued lately, had a two day mild head/neck ache, which is usually the sign that I'm little wrung out. Need a proper restorative weekend (which doesn't mean one where I don't train, just need to do some nice and/or fun stuff as well0
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 29, 2026, 07:11:04 pm »
- treadmill x 41 mins @ 8:13/mile pace

- gettin' old strength circuit

- KB SLRDL 20 kg x 6,6

- treadmill x 30 mins @ 8:13/mile pace

did flat instead of with hills, which is better. the breaking it up technique works pretty well in terms of (1) getting more than an hour on my feet without monopolizing a treadmill at the gym, which is rude, and (2) me not wanting to die of boredom.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 28, 2026, 07:36:25 pm »
- treadmill workout
-- warm up
-- 7 miles @ 85% of 5k pace (4:29/km)
-- cool down
8 miles total. RPE 6 but mainly because of the extra psychological load of treadmill monotony. i did listen to a podcast and a half, which helped a bit. saw a couple people running outside and am slightly tempted. but then even walking around is still slippery and unpredictable and it's just not worth the risk of getting hurt.
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