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81
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 01, 2026, 03:57:20 pm »
01-09-26

Cardio
- w/u [mostly running]
- elliptical 4 x 8' (2') SubT
- c/d

1:03:38 total

Lift
SL Calf ISOs - 4 x (4 x 6") w/ 50, 60, 75, 75....75 maybe heavy enough, bit tricky to load it more, got 20kg vest on, 55 on the belt, guess i could stick more in a backpack
OAC ISO 2 sets
Dips 1 set

Notes

felt pretty good
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by LBSS on September 01, 2026, 11:36:34 am »
 :highfive: :highfive: :highfive:
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 01, 2026, 11:36:11 am »
- run 57:47, 10.43 km
humidity is back but i beat the heat at least. T+DI 151.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on August 31, 2026, 03:47:18 pm »
Gym work 98 (groin injury)

Zercher squat: 20x5, 20x5, 50x5, 50x5, 60x5
Zercher forward lunges (each leg): 50x5
Bench press (narrow grip): 20x10, 40x5, 52.5x10, 52.5x10, 52.5x10 (barely made it, right elbow gave out, all time :personal-record:)
Landmine deadlifts (each leg): bar+20kgx8, bar+50kgx8, bar+50kgx8 (with straps, ties all time :personal-record:)
Landmine push press (each arm): bar+20kgx8, bar+20kgx8
Leg curls: 80x10, 80x10
Seated calf raises: 30x10
Back supported straight leg raises: 10

Workout time: 21:10-22:05
Workout duration: 55m
Bodyweight in the morning: 88.5 kg (+0.2 kg)
Exhaustion level: 9/10

Comments: Again one of the greatest workouts of the year. Felt very strong. Filmed the landmine deadlifts and push presses.

Here's the landmine deadlifts: https://www.youtube.com/shorts/5f41D8sSz9Q
Here's the landmine push presses: https://www.youtube.com/shorts/g02syAsTzSI
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 31, 2026, 11:32:09 am »
- run 59:11, 10.51 km
very easy pace, given the extra load over the weekend; concentrated on not letting HR go above 125. failed for just a bit on the steepest part of the climb out of the park but overall averaged 120, so that's good. T+DI 153. it's gonna be beastly this week, hopefully summer's last gasp.

i'm leaning towards bailing on the DC half, for logistical reasons more than anything. we just still have no rhythm with the baby.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 31, 2026, 08:18:02 am »
31-08-26

Cardio - 1:31:27 [of which ~50' running], 128 hr

Notes

0 pain for 95% of the running, 1/10 briefly when jogging home, and 1.5/10 for a minute on the elliptical (think sometimes position just gets a little funky).

hell yeah. 4 consecutive days of ~8.5-9 hours of sleep is probably a big factor here.  :ibrunning:
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Joe on August 31, 2026, 08:11:33 am »
https://evokeendurance.com/resources/muscular-endurance-all-you-need-to-know/

Came across this recently when I was reading about the winners of last year's UTMB, Tom Evans and Ruth Croft. Both are coached by Scott Johnston and he's a big advocate of 'muscular endurance' (which he does via either like weighted hill walking or big circuits of lower body stuff). The training sounded super familiar, since I remembered you advocating for the like 1000 rep lunge workouts based on your reading of Yuri Verkhoshansky. Well, lo and behold, everything old is new again, and Johnston took if from Yuri as well! Hype to see that name coming back around, and this time in the endurance world rather than the power world.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 30, 2026, 04:42:23 pm »
- run 1:44:03, 19.00 km w/ 1 km @ "strong" pace
T+DI 160 (88 temp + 72 dew point), HR fluctuated a bit as a result but still averaged 131. did km 17 in 4:40 just to mix things up a little.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 30, 2026, 12:20:45 pm »
30-08-26

AM - 10 x 3' (1') on elliptical (plus jogging to/from gym), 1:08:27

PM -
Lift - RDL, BSS, Rev Nord, OL calf ISOs [4 x (4 x 3") + 60kg], OAC isos, dips
Cycle - 4 x 4' (1'), 30' total

Notes

8h41m 'cardio' this week. Achilles totally fine today. Think the two modifications I am going to make: less hard running, less dorsiflexion in lifting, marginally less calf volume. I guess those are all just "reduce the load" variants, but they're ones that keep me happy rather than stop me doing stuff I want to be doing, haha.

Bike actually felt good today, should keep it in the rotation more than I have been!
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 29, 2026, 02:28:15 pm »
yesterday

nothing, just straight-up too tired.

today

- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:01-4:11 w/ 60s+ rest
-- cool down
in AP4s. negative split overall, i.e., the latter five intervals were quicker on average than the first five. warm running to hot in the sun but less humid than it's been and there was a nice breeze. did my new road loop again, think i'll stick with ut.
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