Recent Posts21
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 07, 2025, 08:05:11 am »07-06-25
Run --
w/u
10 x (3' on / 1' off) [avg for reps: pace - 4:13; HR - 156; max HR - 168]
c/d
Total -- 11.54k, 1:02:37
chill like 30 mins
Lift --
1A Chin
30 x 9, 7, 5 + BW x 10
1B Dip
20 x 8, 7, 5 + BW x 5
RDL
150 x 5, 4
Zercher
120 x 4, 3
2A Wide-Grip BB Row
80 x 9, 8
2B Incline Fly
17.5 x 10, 8
3A Lateral Raise
17.5 x 14, 10, 8, 6
3B Hammer Curl
17.5 x 7, 5, 4
Notes
Running RPE was like 3-4/10. Felt like I could keep going at that pace indefinitely. First rep was 4:22 as I was feeling it out, and the rest were all 4:11-4:14 pretty much. Guess this is the difference between (a) rolling out of bed, going to the bathroom, drinking a glass of water and starting the run vs (b) getting an extra hour of sleep, having my breakfast smoothie, chilling for an hour then going when I feel ready. Plus also fitness.
Max HR of 168 shows it was very controlled, since that's like 87% max hr, so almost certainly sub LTHR. IIRC, LTHR for running is usually ~87-90% of max HR (so ~167-173 for me). However, the wizardry of intervals.icu insisted that, based on maintaining an avg of 181 for >20 mins during my 5k race, my LTHR cannot be below 177. Tbh based on feel, I think 170 is closer to reality. Ah well doesn't really matter, key is that I am pretty sure that (a) I did not overcook this workout and (b) I do not think I am generally overcooking workouts. Better to go too easy than too hard esp when you're within the ballpark.
Did 8 of the reps on the crappy cinders track in the park that LBSS may recall. Half clockwise half widdershins. The bend of the track has an adverse camber (worse on one of the bends than the other). During the clockwise reps, the right adductor expressed mild displeasure when turning with the adverse camber. Not surprising, since in general my right leg seems to get annoyed when the ground is uneven such that it is higher on the right than the left. Got genuinely 0 idea about what course of action that suggests, and it's never an issue, but I defo do find myself trying to keep right on flat or marginally lower ground when I have the option.
Lifting solid. Might reduce weight slightly on RDLs, just not getting the ROM I want post-run when tired and stiff.
ETA: May experiment with exercises (1) and (3) from this insta post:
Run --
w/u
10 x (3' on / 1' off) [avg for reps: pace - 4:13; HR - 156; max HR - 168]
c/d
Total -- 11.54k, 1:02:37
chill like 30 mins
Lift --
1A Chin
30 x 9, 7, 5 + BW x 10
1B Dip
20 x 8, 7, 5 + BW x 5
RDL
150 x 5, 4
Zercher
120 x 4, 3
2A Wide-Grip BB Row
80 x 9, 8
2B Incline Fly
17.5 x 10, 8
3A Lateral Raise
17.5 x 14, 10, 8, 6
3B Hammer Curl
17.5 x 7, 5, 4
Notes
Running RPE was like 3-4/10. Felt like I could keep going at that pace indefinitely. First rep was 4:22 as I was feeling it out, and the rest were all 4:11-4:14 pretty much. Guess this is the difference between (a) rolling out of bed, going to the bathroom, drinking a glass of water and starting the run vs (b) getting an extra hour of sleep, having my breakfast smoothie, chilling for an hour then going when I feel ready. Plus also fitness.
Max HR of 168 shows it was very controlled, since that's like 87% max hr, so almost certainly sub LTHR. IIRC, LTHR for running is usually ~87-90% of max HR (so ~167-173 for me). However, the wizardry of intervals.icu insisted that, based on maintaining an avg of 181 for >20 mins during my 5k race, my LTHR cannot be below 177. Tbh based on feel, I think 170 is closer to reality. Ah well doesn't really matter, key is that I am pretty sure that (a) I did not overcook this workout and (b) I do not think I am generally overcooking workouts. Better to go too easy than too hard esp when you're within the ballpark.
Did 8 of the reps on the crappy cinders track in the park that LBSS may recall. Half clockwise half widdershins. The bend of the track has an adverse camber (worse on one of the bends than the other). During the clockwise reps, the right adductor expressed mild displeasure when turning with the adverse camber. Not surprising, since in general my right leg seems to get annoyed when the ground is uneven such that it is higher on the right than the left. Got genuinely 0 idea about what course of action that suggests, and it's never an issue, but I defo do find myself trying to keep right on flat or marginally lower ground when I have the option.
Lifting solid. Might reduce weight slightly on RDLs, just not getting the ROM I want post-run when tired and stiff.
ETA: May experiment with exercises (1) and (3) from this insta post:
?img_index=3