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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 01, 2025, 08:44:00 am »
yesterday

- run 53:11, 10.43 km
knee was 100% for the first 4 km or so and then let's say 95% the rest of the way. no pain or even discomfort, just making me aware of it. very quick pace for a zone 2 run (5:06, avg HR 131).
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 31, 2025, 04:51:13 pm »
31-10-25

Run -- 9.31k, 1:00:08

Notes

left foot pain, presumably PF, can be pretty bad. usually just like first 2 mins of run, then occasionally in the day, esp if i'm barefoot. need to find some better office-appropriate footwear, since i do lie 10k steps in them on non-wfh days and my plain old brogues probably not doing the job. the insole is not removable so haven't got around to to doing whatever it is i'd need to do to get supports in there.

still v tired and tmrw is a busy day of stuff i've been looking forward too, so my hopes for rest are tmrw night and napping on sunday. fingers crossed.

if things go to plan this weekend, will be my first 75km week (70k previous pb) and first '390+ load' week (will sadly likely be just shy of 400, this is per the intervals.icu formula). and that's with cutting a few sessions short, so hopefully we can clear 80k soon without needing to much schedule adjustment. that said, expect my easy run paces to dip slightly as i get back to hitting sessions regualrly, as the fatigue will build up on those easy days.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 31, 2025, 07:24:53 am »
last night

- warm up/glute activation

- climb x an hour

- dead hangs x a few

a buddy wanted to go climb so we did. heavy rust apparent for both of us but it was alright. also i got my flu and covid shots yesterday so shoulder a little sore. feeling very mildly achy this morning but not as bad as previous covid boosters. knee is feeling good, let's hope that carries through today. planning to do a light run a little later.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 30, 2025, 04:48:38 pm »
30-10-25

Run --
w/u
4 x (8' on / 1' off) [4:23 pace]
c/d

total ~12k/1hour

Notes

accidentally let my watch hit 0% battery, so this was on treadmill w/o hr or such. did count breaths and was ~30-31 RR at end of all reps, so likely well within threshold. also felt very controlled.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 29, 2025, 04:31:18 pm »
29-10-25

Run -- 6.01k, 36:43

1A weighted chins x 2
1B weighted dips x 2

Notes

needed a bit of a lie in
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Pics, Videos, & Links / Re: beast
« Last post by LBSS on October 29, 2025, 03:18:29 pm »
it's a YT shorts link so won't embed, but here's a guy double overhand dead lifting 480kg. https://www.youtube.com/shorts/YIptGXj4MjE

he's not a super heavyweight monster, either, under 300 pounds bw.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 29, 2025, 02:30:02 pm »
Calisthenics Circuit 2

Chinups:

6
5
5
3

20 kg KB overhead press:

8
10
10
6

20 kg KB swings:

15
15
15
15

The exercises are done one after another (with pauses to recover), then repeat the whole circuit. Very happy about the chinups as I go a very long range of motion with my long arms, felt great! Also the overhead presses with a 20 kg kettlebell are not too shabby, either.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 29, 2025, 09:46:10 am »
Gym work 44:

Medium bar squat:

20x5
20x5
50x5
80x5
100x5
100x5
100x3

Bench press:

20x10
20x10
50x10
50x10
50x8

RDL ++ Leg curls:

20x8
60x8 ++ 64x10
80x8 ++ 80x10
80x8 ++ 80x10

Chest fly machine:

25x10
45x10
45x10

Bodyweight: 89.9 kg (-0.8 kg)
Exhaustion level: 9/10

Comments:

Squats were very difficult but I managed to get two sets of 5, with the last set of 3. So, progress. I still have a right adductor injury so my squat strength is not the best. Bench press was like the last time - the last set is very difficult, failure happens at the right elbow. I tried with different bar grip widths but still not sure which to use.

RDLs and leg curls were great, with the caveat that it's still very difficult to hold the bar in my hands. I had to use mixed grip with 80 kg (although to be fair, you do stay with it for quite a while, being an 8 rep set).

Heart rate was a bit better, it went towards ~150 after my deadlift sets but after the squats I think it was at about 140 or so.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 29, 2025, 07:43:20 am »
- track
-- warm up
-- 8 x 600 @ 5k pace [2:22, then 2:16-2:18 with 2:13 on penultimate rep] w/100m walking rest
-- cool down
faster than my 5k PR pace but i feel like i should be pushing harder on these more uptempo workouts. this still wasn't that hard. knee bugged me, flared up a little on the second rep even, but i decided to give it one more rep after that and it settled down. still, not great, will take tomorrow off from running and go to the gym.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 28, 2025, 07:17:41 pm »
- run 46:20, 8.68 km
ankle felt totally fine but was getting a little discomfort on lateral side of left knee. classically that means an IT band problem, which i haven't had in a long time. i hadn't done any glute activation since the weekend so will get back on that horse tomorrow, hopefully it's just a post-race blip that'll sort itself out.
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