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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 08:58:42 am »
22-03-26

Run -- 15.68k, 1:35:40

Lift -- Chins, dips

Notes

Beautiful run. Nice weather, felt smooth and relaxed, HR super under control.  :ibrunning: Despite crap start to week (M-W), still hit load and time/distance goals (383, 6:58, 72k). Aim to hit similar numbers again next week but more evenly distributed.

Pretty pleased that I can just walk up to a pullup bar, strap on 50% of my BW and crank out 3 reps without a warmup and only doing chins like 1 or 2 times a week, for like 2-4 total sets. Gotta keep that around, since at some point I'll want to have the OAC as a goal again, I imagine.

Also technically a  :personal-record: as I'm pretty sure this is the first time I've run 30k in a weekend.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on March 21, 2026, 10:02:26 am »
 :highfive:
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 21, 2026, 09:59:45 am »
slept for >10 hours last night, cannot remember the last time i slept that long or woke up that late (9:30). kind of messes up my plans for the day as i'll have to do my workout in the afternoon, when it'll be pretty warm, but guess my body needed it. logging because of how unusual it is.

- MP run
-- warm up
-- 6 x [3 km @ MP, 1 km @ 85% MP]
-- cool down
RPE 8, could have done another set but glad i was done. one downside of doing workouts on that route is that the first "cool down" km is a very steep uphill. sucked today. warm today (73F/23C) but not humid and most of the route is shady. work sets were 4:24-28, and on balance were more uphill than downhill, since i did them on a 2k out-and-back. recovery intervals were 5:02-09 and mostly downhill.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 21, 2026, 06:48:35 am »
21-03-26

Run
- w/u: 5k, 29:07
- Parkrun 5k: 19:30 [3:52, 3:42, 3:50, 4:04, 4:00]
- c/d: 4.75k, 29:38

so, 14.75k total.

Notes

Old age  :personal-record: -- still confused about how I hit 19:16 or whatever it was all those years ago, maybe that course was just short lol.

Solid enough. Course was 60% on grass and despite no real rain, it was a little bit slick and slippery. Carrying fatigue from 30 mins SubT on Thursday, and just wore 'normal' rather than 'fast' shoes. So about on par for what I'd expect fitness wise atm (i.e. in perfect conditions, rested, carboned up, etc ~19 flat seems reasonable).

Still think my mentality just not quite there. First 3k did not feel too rough. That 4th k I let the suck get to me and it took too long to dig myself out of that headspace.

Feels like it should have ben possible to hold ~3:50 pace. I had a massive kick and close the last 150m at 3:00 flat pace, suggesting there was aquite a lot left in the tank. Back in 2017, I did do a lot more faster-paced training, so maybe I am just one of those people who benefits from a bit more sharpening. That said, I felt great in my half back in October, so this training is grat for that (and I am obviously getting fitter here! This is a much slower course than where I ran 19:4x a few months ago, for instance).

Anyway, felt good! And nice to get a fair few mils in given the way this week started.

ETA: RDL 140 x 5, OL Calf Raise +42.5kg x 4...turns out I'm a lot stronger 8 hours vs 5 mins after a run. Also did some curls, laterals, and glute airplanes
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 20, 2026, 02:24:37 pm »
- run 1:36:49, 17.64 km
meant to do 16 km, oops. had done that loop before and apparently forgot how long it was. also did it clockwise this time instead of counterclockwise and it was much harder. legs did feel better than yesterday, though.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 20, 2026, 07:10:03 am »
20-03-26

Run -- 8.48k, 53:10

Notes

Felt great.

Friend notified me that Vaporfly 4s were on sale for 60%, so snagged a pair. Free PRs here we come.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 19, 2026, 06:56:28 pm »
- run 1:17:00, 13.68 km
left calf a little tight and legs pretty dead overall. slept like shit last night, congested and wife told me i actually snored, which is unheard of for me. gorgeous evening.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 19, 2026, 04:37:04 pm »
19-03-26

Run
- w/u
- 5 x (6' on / 1'30" off) [4:04 avg]
- c/d

11.8k, 59:53

Bunch of upper body lifting

Notes

Nice. Yeah think I've just been under-recovered rather than over-trained. Combo of stress, mild cold, bad sleep, etc. Booked a couple days off, and other circmstanced aligned such that some of that stress has been alleviated, and, hey presto, A+ session with lots of spare energy.

Planning to hit a parkrun this Saturday.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on March 18, 2026, 05:34:53 pm »
yeah GHRs are so good, if you can do them properly. most people can't. they'd be a good thing for me to add in, carefully since i haven't done them with any consistency in many years.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 18, 2026, 04:53:46 pm »
18-03-26

Run -- 6.36k, 41:30
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