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31
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 26, 2025, 10:28:29 am »
Gym work 31:

Bench press:

20x10
40x10
55x10
55x9 (+2 reps)
55x7


High bar ATG heel elevated squat:

20x8
50x8
70x8
70x8
70x8


Leg extensions (single leg):

24x15, 12 (each leg)

Glute cable kickbacks:

25x15
33x15
41x10
49x10

Bodyweight: 90.4 kg (-0.7 kg)
Exhaustion level: 10/10

Comments:

Third set on the bench was difficult. High bar ATG squat was hard because my quads are weak. Then I got very tired as the squats take a lot out of me.
32
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 26, 2025, 09:32:11 am »
signed up to volunteer at an ultra near quantico in december, to run sweep on the 50k, picking up the marker flags and any other garbage over the final 10 miles, and making sure whoever's in last place makes it off the course.
33
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 26, 2025, 08:06:51 am »
indeed.

- run 56:31, 10.02 km
T+DI 158. HR averaged 131, guess i'm starting to adapt to the weather. i got my levelen sweat test in the mail so did that. will mail it back in today. BW started at 162.3 and ended at 160.5, and i drank 314mL of water before weighing myself again. total bw loss in the ~hour is 2.5 pounds, a bit less than the last time. will be interesting to see what my salt breakdown is.
34
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 25, 2025, 04:27:44 pm »
25-06-25

AM

Run -- 7.47k, 48:51

PM

Random upper lifting cba to log details

Notes

good run, though i think the chest strap had some sketchy moments

doing another parkrun 5k on saturday, cba to taper so will still do 3x10 tomorrow probably. intervals.icu tells me my fitness is now 45 compared to 40 last time, so maybe i'll pb. training paces haven't picked up that much tho and it's gonna be hot, so i suspect it'll be a grind.
35
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on June 25, 2025, 04:14:23 pm »
not that much faster. but anyway i'm sure you're right about playing with the format.

yeah i think people over anchor on the 3x SubT + 3x Easy + 1 long run format as being the core, when really it's just "track load, don't do too much, but do more over time", and that format is what James settled on + works generally for most people
36
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 25, 2025, 07:47:26 am »
- mixed intervals, all with walking rest
-- warm up
-- 800 hard (2:47)
-- 3x1min hard (320,?,300)
-- mile "time trial" (5:51)
-- 3x1min hard (300,290,300)
-- 800 hard (2:50)
kind of a weird workout. T+DI 155 so the "time trial" i decided to do at just "faster than 5k". not unhappy with sub-6, given that it came with no prep and in the middle of a workout and with it being so gd hot. pretty much winged it with all the paces, really. there's a guy in the group who's significantly faster than me and much more experienced (ran in college) and for the most part i just tried to stay a reasonable distance behind him.

obviously, have not committed to the norwegian singles yet. i do enjoy the random track workouts, it was fun to run kind of fast today.
37
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 24, 2025, 05:38:06 pm »
not that much faster. but anyway i'm sure you're right about playing with the format.
38
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on June 24, 2025, 04:13:51 pm »
with warm up and cool down those workout days would be 10.5-11.5 km, medium days are already 10-11 and could gradually build up to 13-14 (that was the plan anyway) and long run could just keep building bit by bit toward 42 until the 50k at end of october. that would mean weekly mileage starting around 70kpw and going up to 100kpw, give or take. and do weights on one of the easy weekdays in addition to the saturday.

ultra people talk about the importance of back-to-back long days but i feel like if i build up to a full marathon long run before the 50k, race the 50k, and then taper down to the 50 miler, that should be plenty. finishing 50 miles just doesn't seem that daunting. and wouldn't getting up at 6 AM to do a 3x10 less than 24 hours after finishing a long run serve the same purpose, pretty much?

I suspect your workout days would be longer, mine are like 10-10.5k and you're faster than me.

Also, I imagine wouldn't really be straying too far from the core concept if you changed i up to 2 x sessions + back-to-back long runs for a special block for your ultra.
39
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 24, 2025, 04:07:58 pm »
24-06-25

Run --
w/u
5 x (6' on / 1' off) [4:31, 4:28, 4:25, 4:26, 4:23]
c/d

Total -- 10.38k, 55:01
40
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 24, 2025, 10:37:44 am »
Gym work 30:

Bench press:

20x6
20x6
50x6
65x6
65x6
65x4 (old age total reps :personal-record:)
50x10


Low bar squat:

20x6
50x6
80x6
100x3
110x1
100x3
100x3


Explosive half squats:

80x6

Then a bunch of stuff for the core, leg extensions, leg presses, seated calf raises, ab wheel rollouts, landmine deadlifts, landmine push presses

Bodyweight: 90.4 kg (+0.5 kg)
Exhaustion level: 9.5/10

Comments:

Old age :personal-record: in the bench press again, although now I had a friend as a spotter so I could try to do it. Never did 2 consecutive sets of 6 with 65 (maybe not even when I was younger). Squat felt difficult, although its difficulty varied depending on how I gripped the bar.

Quads are very weak - will need to dedicate time to hit them specifically. Right knee is wobbly and drags me down when I train.
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