Recent Posts

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91
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 30, 2025, 07:46:51 am »
30-03-25

Run - 12.29km, 1:19:08 [6:26 avg pace, 139 avg HR]

Notes

Used watch rather than phone GPS for this run. Inclined to think it is more accurate w/r/t pace/distance than phone (certainly fewer random wiggles and jiggles and spikes). I used a new route route so don't have an easy cross-comparison. Will run one of the usuals this week to see.

Anyway 45km, 2 sessions, and 4:35 of running this week vs 39/1/3:49 previously. No niggles or aches other than the mildest weirdness in right ankle, but I think that's sort of inevitable given the number of times I've sprained it. Will monitor, though.

Also, I upped calories like 400/day avg over the last 10 days and dropped almost a kilo, lmao. Weight is so mysterious.
92
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 28, 2025, 08:21:59 am »
28-03-25

Run -
w/u
8 x (3' on, 1' walking) [4:49, 4:33, 4:40, 4:23, 4:27, 4:28, 4:43, 4:29]
c/d

Total 10.64k, 1:04:08

Notes

Felt great. Average rep HR was 150s first few reps, then finished high 160s. Good pae progression except that penultimate rep, no sure what happened think I probably just zoned out because I didn't find this workout that hard [deliberately keeping it moderate as a build up proper fitness].
93
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 27, 2025, 06:03:14 pm »
- run 52:09, 9.50 km
a little shorter than i meant to go, oops
94
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 27, 2025, 07:55:37 am »
27-03-25

RDL
150 x 4

Reverse Nordic
+20 x 5

Wide Pullup
+20x11 + BWx8

Incline Bench
80 x 5 + 60x8

Lateral
25 x 11

Notes

Super rushed. Glad I got this in, though. Depending on how recovery feels, may hit another [running] session tomorrow, something like 8x3'
95
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 26, 2025, 03:37:08 pm »
regarding warmups, after watching the video, i don't think i really need to change anything, except for races. a few joint circles and leg swings are enough for easy runs and for workouts i run 1.5-2+ km easy before getting into the quality work, which i seem to be able to get right into. by all accounts, HR/RPE are what counts for easy running, not pace.
96
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on March 26, 2025, 03:34:24 pm »
got it, makes sense.
97
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on March 26, 2025, 11:02:10 am »
Quote from: LBSS on March 26, 2025, 07:52:05 am
what do you think changed to make you unable to do the morning 495s? or if not unable, then at least made you think it's not wise to keep doing them?

i've been doing them (495x1 am/pm) for 100+ straight days already and know that if i keep the same routine at the same BW, then it can just go on indefinitely  until i get very old.

i deviated from my routine slowly by adding more intensity to the other exercises. my recovery redlined and now i'm toast. i'm going to give myself 1-2 easy weeks until i freshen up again and then repeat the same routine with better management of intensity on the other exercises.

on a good note, at least my core is not the weak point. i did not fatigue or strain my lowerback because i stayed away from heavy compound pulling (rows) and just kept it light on the pulls.
98
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 26, 2025, 08:18:54 am »
26-03-25

Run - 9.30k, 56:44
A few strides and 2 x 10 pogo hops near the end

Notes

Surprisingly fresh given 30 mins of fairly hard work in yesterday's workout.

Quote from: LBSS on March 26, 2025, 07:48:21 am
funny, we ended up doing very similar workouts today, just with the sets and duration flipped.

lol yes, between that and the warmup video, a day of much serendipity
99
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on March 26, 2025, 07:52:05 am »
what do you think changed to make you unable to do the morning 495s? or if not unable, then at least made you think it's not wise to keep doing them?
100
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on March 26, 2025, 07:48:21 am »
funny, we ended up doing very similar workouts today, just with the sets and duration flipped.
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