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51
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 09, 2025, 10:42:13 am »
- NSA-style tempo run 1:23:17, 16.00 km w/ 3 x 10 min @ MP (4:23, 4:28, 4:30) w/1 min rest
HR averaged about 155, 158, 162 on the reps. nice day, not too humid. obviously first rep was a little too fast but in my defense it was mostly downhill, and the third rep was mostly uphill. watch gives 166 as threshold so at least i kept them all underneath that.

right posterior knee "thickness" was back a little for the first 3 km, went away when i sped up for the first rep. frustrating. hope it's just a one-off, i'll stretch and do some additional activation this afternoon.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 09, 2025, 06:56:31 am »
09-08-25


Cardio
W/u
Tread 1%
10 @ 4:26 [158 Avg HR, 168 Max, 29 RR]
2 off
4 @ 4:24, 4 @ 4:22, 2 @ 4:20 [164, 169, 30]
2 off
3 @ 4:17 [159, 168, 30]
1 off
3 @ 4:17 [161, 169, 31]
1 off
3 @ 4:16 [162, 167, 31]
1 off
1/1/1 @ 4:14/4:12/4:10 [162, 170, 33]
c/d [83:42 total]

Lifting
Pogos 4 x 15
OL Leg Press x 2, normal leg press x 1
Calf Press x 4
Leg Ext 3 x Drop
Leg Curl 4 x Drop
Dip Machine 4 x Drop
Pulldown 4 x Drop
Preacher Machine 4 x Drop

Notes

Sleep this week has just been awful. Good session nevertheless. 4:10 felt very comfortable.

At one point, and incredibly smelly guy got on the treadmill next to me and it took all the will I had to complete the rep before moving to a more distant machine.

eta: got some new substantially more breathable running shirts. huge upgrade.
53
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 08, 2025, 06:28:14 pm »
- climb x 75 mins
pretty okay.
54
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 08, 2025, 01:39:07 pm »
08-08-25

Cardio: 53:13 [Avg HR 126, ~75% running with some incline walking]
55
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 07, 2025, 03:53:31 pm »
07-08-25

SubT 15% incline walking [57:33 total]

2 x Pogos + 2 x [3 x 4' one-leg calf isometrics]

Notes

Bit of an odd session, just sort of did 3 blocks of gradually increasing pace around ~11 mins each, so basically the usual HR effort achieved in a slightly different way. Max HR 173, 16 mins above 166, 28 above 157, etc.

Tried out some calf isos. Throwback to 2008 era training.
56
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 07, 2025, 07:45:56 am »
- run 1:11:31, 12.25 km w/ 5x100m strides
16,16,16,17,16 on the strides. felt slow but i guess they weren't much different from usual. first ~5k run with a buddy who did never summer 60k a week and a half ago and is still in recovery mode. was cool to hear a bit about that race. T+DI 135.
57
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 06, 2025, 10:26:52 pm »
06-08-25

Run x 60 mins @ 127 Avg HR

Lat pulldown 3 x Drop
Preacher Machine 4 x Drop
58
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 06, 2025, 07:48:37 am »
alright, you've convinced me. i'll try it.

- track workout
-- warm up
-- 5 min @ HM pace + 120s jogging rest
-- 2 x [4 min @ 10k, 3 min @ 5k, 2 min @ 3k, 1 min @ mile] + 90/60/30s jogging rest; water break between sets
-- cool down
fun workout. HM rep averaged 4:14, then 4:04, 3:55, 3:47, 3:35 for the first set and almost exactly the same splits (within 1s) for the second set. T+DI 140, it's still not hot but humidity is creeping back up.
59
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 05, 2025, 04:00:56 pm »
05-08-25

Jog to gym + w/u on treadmill
Treadmill @ 1.5%
13' @ 4:26 [159 Avg, 167 Max]
3' @ 12:00
10' @ 4:24 [164/172]
2' @ 12:00
4' @ 4:21 [164/173]
2' @ 12:00
4' @ 4:19 [164/174]
c/d

Pogo Hops 3 x 14
Behind-the-back Cable Curl 5 x Drop
OH Cable Extension 5 x Drop
Machine Dip 3 x Drop
Calves press 3 x Drop

Jog home (so ~58 minutes total cardio)

Notes

Huh, steeper incline, slightly faster, and basically same HR as Saturday. Probably largely explained by inter-treadmill variation, but nice regardless. Maybe calf training + plyos helping too. Excited for next time I get out for a Parkrun, between conditions and fitness I am hoping I get near that old 19:16 PB (which still makes no sense to me; I did _so much less training_ over a much shorter period and yet...)

I first started running at the gym to avoid the heat, but I 100% get way sweatier training indoors than I would going outside. The amount pouring off me in the second half of these sessions is bonkers. Probably I have adapted to this mild 'heat' training by increasing sweat rate. Part of why I don't mind max hr getting to the low-mid 170s here. Probably also better hydration/fueling making a difference here too.
60
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on August 05, 2025, 03:50:07 pm »
Quote from: LBSS on August 05, 2025, 08:01:18 am
it was! plan is for this weekend to be even huger.

that is a wild-looking exercise. i've been doing banded sideways walking, standing banded wall clamshells (like this but trying to keep my upper body more upright: https://www.youtube.com/watch?v=UQ7IuESLoPs), and strict SLRDLs, all of which activate it in different ways, but i'll give that a shot! am i right that he's leaning his knee pretty heavily into the bench?

and sadly, no access to a leg press or calf machine. best i could do would be weighted calf raises on a step. which would probably be a good thing to add.

- run 1:13:45, 12.44 km w/ 4x100m strides
strides all in 16.xx. if i didn't know any better i'd say i almost took it too easy, HR average 123. no plantar feeling this morning. did some gentle dynamic stretching of calves before leaving and right calf was a little tight when i first started out, which i wonder if that's a reaction to the stretching.

yeah it's a silly looking exercise, but nothing else i've done felt like it loaded glute med in as stretched and targeted a way as that one. You don't need to lean too heavily into the bench, it's mostly just there for stability!

oh yeah, one-leg calf raises off a step are great too, of course!
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