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41
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 03, 2025, 03:51:03 pm »
03-07-25

Run -- 6k, 41:42

Inc Flye - > Inc Flye eccentric + db press concentric -> db press -> dips

bb row -> db lat pullover -> drip

Notes

Still feel like I'm recovering/a bit in the hole, but getting better.
42
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on July 03, 2025, 01:25:05 pm »
Track work 8:

Dynamic warm up
------------
3x30m sprints (10 m run + 10 m maximal sprint + 10 m run)
5x45 cm box depth drop
5x2x45 cm box depth jump
5x3x45 cm box standing jump off the left leg + depth drop
5x2x50 cm box depth jump on 45 cm box
30m turnant sprint (left side)
20m Rudiment hops (back, forth, side)
Trap bar deadlift: 80 kg x 3
Chinups: 7 (I expect terrible neck pain tomorrow)

Bodyweight: 89.0 kg (-0.9kg)

Comments: A great practice session. Depth jumps felt good. All exercises were done barefoot. Also did some powerjumper jumps.
43
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 03, 2025, 07:44:24 am »
yeah saw that on reddit recently.

- run 57:38, 10.11km
T+DI ~140 but a light breeze made things feel a bit cooler.
44
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on July 02, 2025, 03:55:48 pm »
Quote from: LBSS on July 02, 2025, 07:43:51 am
- track intervals
-- warm up
-- 5 x 5 @10k pace w/2:30 jogging rest (4:08, 4:12, 4:11, 4:09, 4:08)
-- cool down
sore. T+DI 141, quite humid still but not as hot after the thunderstorms yesterday afternoon. per VDOT2 calculator, my 10k pace should be 4:05, but i deliberately ran a bit slower. felt good, not too hard overall or on any of the reps.

don't remember if it was linked on the other site, but this is what i've been using for paces for NSA sub-threshold sessions: https://lactrace.com/norwegian-singles
45
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 02, 2025, 03:52:45 pm »
02-07-25

nothing -- tired, good move. gotta make sure i run tmrw tho otherwise i can feel habit crumbling.

Quote from: LBSS on July 02, 2025, 01:06:38 pm
following the dew point discussion, i saw on reddit today that someone linked to the article where i originally saw T+DI as an index to calibrate training. it's here: https://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html?m=1

ah nice, this is good stuff. suggests the same relative difference between my last two parkrun as the other source i used.

for interest i went back to see what the conditions were like when I ran 19:16 way back when. T = 12C/54F, D = 3C/37F lol
46
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on July 02, 2025, 01:06:38 pm »
following the dew point discussion, i saw on reddit today that someone linked to the article where i originally saw T+DI as an index to calibrate training. it's here: https://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html?m=1
47
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 02, 2025, 07:43:51 am »
- track intervals
-- warm up
-- 5 x 5 @10k pace w/2:30 jogging rest (4:08, 4:12, 4:11, 4:09, 4:08)
-- cool down
sore. T+DI 141, quite humid still but not as hot after the thunderstorms yesterday afternoon. per VDOT2 calculator, my 10k pace should be 4:05, but i deliberately ran a bit slower. felt good, not too hard overall or on any of the reps.
48
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 01, 2025, 03:42:03 pm »
01-07-25

Run -- 7.03k, 45:38

Notes

lol I'm completed cooked. Was meant to be 5x6'/1' as usual, but first rep was at 4:46 pace and second I only passed 1k at 5:00 so called it there. Tomorrow I'll take my first day fully off from training since mid-April.

Probably need to be smarter about mixing lifting (esp legs) with training, esp when I do a Parkrun. Probably can just skip it on those weekend? Or just 1 set for each of the main groups instead of hammering drops?
49
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 01, 2025, 07:42:08 am »
- run 59:00, 10.00 km
T+DI 160. HR average 131.

ETA: a bit sore from yesterday. good sign, but also man that was not a taxing workout and being sore is a clear indication, as if i needed another one, that i need to be doing strength work consistently. tweaked my right calf just a little on one of the overhanging climbs and it was ever so slightly tight at the beginning of the run, but went away in a few minutes. feels normal otherwise.
50
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 30, 2025, 08:18:25 pm »
- warm up
- strength
-- 2 x [lateral toe walk x 1min + decline tib raise x 15]
-- 2 x [banded standing clam x 10 + paused goblet squat +35 x 10]
-- 2 x [KB BSS +35 x 10/leg + KB swing x 10]
-- pogo 2 x 8/leg

- climb x ~45 mins
hands so raw and grip stamina so weak. but did a couple oranges on the overhang, didn't feel terrible overall.

- dips +25 x 5,5
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