Recent Posts

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21
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on June 11, 2026, 01:33:21 am »
Quote from: Raptor on June 06, 2026, 03:20:28 pm
Do you know what LanceSTS is doing? Does anybody know?

yo!! nope. hope he's doing good but lost contact with him way back.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 10, 2026, 03:38:24 pm »
10-06-26

Run -- 7.15k, 43:24
Cycle -- 17:28, 125 avg HR

Notes

0 pain, hype! and fastest easy run pace since the half, and no random twinges during the day. didn't expect that since yesterday was pretty much almost a full SubT workout + I did calves etc. Still did a split run/cycle just to keep it slow and steady on the return to 100% running, but feeling pretty hyped.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 10, 2026, 07:41:24 am »
- SubT 5 x 6 min
-- warm up
-- intervals @ 4:10-12 w/ 60-90s walking rest
-- cool down
T+DI 139, should have done these a few seconds slower. HR got into upper 160s during the last two intervals, which is above threshold. RPE 7.5, so i don't think i did too much damage, but next time will check weather the night before and reprogram watch to accommodate. have already done so for friday, given the forecast of T+DI 146 at 6 AM.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 09, 2026, 01:38:29 pm »
09-06-26

Run
- w/u
- 3 x 2k (90") [4:20]
- c/d, including 3 x 15" uphill strides

10.96k, 56:26

Lift
OAC neg, dips, chins, calf raise, curls, laterals

Notes

_almost_ pain free, and the pain was lower than yesterday's. almost ready to be back to it properly. hype. do feel a little detrained --obvs central adaptations are still there but running specific felt meh. like hr was in mid-high 160s for a not very crisp pace. that'll come back quick thoguh.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 09, 2026, 10:22:55 am »
Gym work 83

Medium bar squat (narrower stance):

20x5
20x5
60x5
80x5
100x5
110x3, video https://www.youtube.com/shorts/2mE-XBqFYqw
100x5 (half squat, explosive)
100x5 (half squat, explosive)
80x5 (half squat, explosive)
60x5 (half squat, explosive)

Hang powersnatch:

empty bar x 5
empty bar x 5
30 kg x 3

Bench press:

20x5
20x5
40x5
65x5
65x5
65x5
60x7

RDL:

80x8
100x8
100x8
100x8

Single leg leg curls:

40x8
40x7++32x4++24x4 (a long superset)

Rating: Great
Bodyweight: 89.7 kg (+1.3 kg)

Comments: Everything went well, although the second rep on my 110x3 squat felt super super close to failing (although you can't really tell looking at the video). I guess I lost stiffness. Bench was good (closer grip). Same for RDLs, very explosive.

EDIT: Wrong video, I updated with the right video.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 09, 2026, 08:00:24 am »
- run 58:19, 10.47 km
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 08, 2026, 03:39:17 pm »
08-06-26

Run -- 6.28k, 39:52 [128 avg HR]
Spin -- 25:07 [117 avg HR]

Notes

everything felt the best it has in a while today, despite lingering soreness from saturday.
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800m+ Running and/or Conditioning / Races that seem fun and/or cool
« Last post by LBSS on June 08, 2026, 08:26:22 am »
Parking here for future reference.

Pennsylvania Triple Crown of Trail Running: https://patriplecrown.com/the-races/. To complete it you finish the Hyner 50k (April), Worlds End 100k (June), and Eastern States (August) in the same calendar year. All with a ton of climbing/descending. Maybe in a couple of years, if I hit marathon goals.

Run the Perimeter: https://www.racetheperimeter.com/about. A solo or team race around the border of DC. Would be fun to organize a team and try to win.

Terrapin Mountain 50k: 3500' of gain. Could be a good tune up for Miwok.

Miwok 100k: https://miwok100k.com/. Looks beautiful and fun, and it'd be neat to do as part of a West Coast trip. 6500'+ of gain.

Rim to River: https://www.rimtoriverendurance.com/. The coolest seeming 100-miler within a relatively easy drive from me. It's in an absolutely beautiful part of the country at the most beautiful time of year there. 12,000' of gain. Very popular so you have to get in via lottery.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 08, 2026, 07:55:23 am »
- run 58:44, 10.46 km
warm and breezy.

evening

- squat 75 x 5,5

- calf raise 75 x 10,10

- RDL 75 x 6,6
felt heavy

- barbell curl x 10

- push up x 10

- plate hold 20 x 15s/side

a little tightness behind my knees on the calf raises. kind of odd.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 07, 2026, 09:26:47 am »
- run 1:40:30, 16.23 km
mostly on trails, so ~400m/1300' of elevation gain. plus it's very warm and humid, T+DI in the 140s. not too bad in the shade and there's a bit of a breeze but still. HR averaged 140 but lots of surges into the 150s, so i will skip the 3x10min tomorrow and just run easy. everything felt good, though.
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