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91
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 03, 2025, 04:57:52 pm »
03-06-25

Run --
w/u
5 x (6' on, 1' off) [4:34, 4:26, 4:24, 4:24, 4:26]
c/d

10.35k, 54:50 total

Notes

Solid. Might finally try running home from work tmrw just to mix things up.
92
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 03, 2025, 10:24:23 am »
Gym work 25:

Bench press:

20x6
50x3x9 (9 sets of 3 reps)
50x11 (one final set of 11 reps)

A bunch of landmine squats, RDLs, push presses with 20kg

V-grip seated pulls to chest (horizontal):

80x8
100x7

Bodyweight: 89.9 kg (-1.2 kg)
Exhaustion level: 9/10

Comments:

Bench was pretty good. But I felt tired and the gym was hot, so I didn't do much after that.
93
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 03, 2025, 07:24:49 am »
- run 42:25, 7.73 km, strides 5 x 100m
first four reps in 17.3-17.4, last rep 15.2. little mini-taper this week heading into the race on saturday.
94
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 02, 2025, 04:34:57 pm »
i was literally about to reply to the opposite effect in your journal, haha. pace is so affected by outside stuff: temperature, humidity, elevation gain, whether you're alone or with others, etc. one day's 5:15 is another day's 5:45; threshold pace on a chilly day or on the track is lower than a hot day or on a hilly route. your body's systems work together to produce pace, and i'm more and more convinced that it's a bad proxy for training load, for that reason. HR isn't ideal, either, but at least it's a measure of something important going on inside your body, rather than an output. speed/interval work could be an exception, but otherwise i'm gonna be focusing on HR.

over the weekend i looked at my last few months of training. coros app gives summaries over different time spans. in the past 16 weeks:
  • average mileage: 50.52 km
  • total time on feet: 70:39
  • distance: 757.83 km
  • HR average: 133
  • 44% of km run under 133bpm, 36% under 149, 8% 150-158, 10% 159-169, and 2% 17+

takeaways:
  • i'm ready to start pushing mileage up. 50kpw is a good baseline for a sub-20 5k, which i've run. and it's a good baseline to start pushing up to the 100+kpw that the plan i'm, uh, planning to follow gets to.
  • my easy/hard split is smack on 80/20, which is good. but the easy mileage might even be a little too easy. i think it's worth starting to allow my HR to creep up just a bit on long runs, while leaving recovery runs (i.e., tuesday and thursday and sometimes saturday) very chill. anything up to 149 is in what coros describes as "aerobic endurance" zone. i probably won't push *that* hard, but more try letting HR hover around 140 instead of around 130, as i've been doing.
  • summer is coming, so it's really time to start de-emphasizing pace outside of intervals and certain kinds of races.
  • unrelated but, i need to really start forcing more consistency with strength training. i might bail on the gym membership, i'm not climbing enough to make progress anyway, and use the money saved to pick up a couple of DBs. once my wife and i move again, i'll put up the fingerboard she got me and use that for pull ups. hasn't seemed worth it in this house because we want to leave before it gets cold again.
  • last but not least, i feel really good: excited about running, itching to sign up for some more races and see how fast i can get.
95
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on June 02, 2025, 04:09:22 pm »
I am growing increasingly convinced that HR (esp optical) isn't that good a guide for workouts and the priority should just be pace (scaled according to some recent benchmark race). HR varies so much with stuff that doesn't rly reflect internal load.
96
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 02, 2025, 03:38:58 pm »
02-03-25

Run -- 7.55k, 50:01

Notes

bit faster, HR Avg 132, seems more like it.
97
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on June 02, 2025, 10:45:53 am »
Jun 1-7 , 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

June Week 1 of 4 BW 206-210

Sun May Jun 1

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon Jun 2

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* was able to get 2 singles of 455 last week. it was a routine rep and could have fought for a 475 but not even close to get back to 495. i'm getting back to my routine slowly. i was not even 455 strong at one point in the past weeks, and even worst i was also able to get 405 because the right side of the body is strong enough to push some of the weight off from the left side (left glute tenderness) so this is still good progress. no more pain or tenderness or any shifting of the weight to one side of the body because of muscle imbalance/fatigue. i'm just not strong enough yet. i'm not broken anymore. just weak.

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Tue Jun 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Wed Jun 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Thur Jun 5

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Fri Jun 6

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Sat Jun 7

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
98
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 01, 2025, 06:23:50 pm »
yep, definitely user error with the watch. lol, whoops.

- run 1:27:33, 16.18 km
99
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 01, 2025, 09:38:46 am »
yesterday

- tempo run x 54:42, 11.13 km
-- warm up
-- 20 min @ HR 150-158 (avg pace 4:31)
-- cool down
got rained on during the warm up and cool down, middle part was dry. felt too easy, although HR was bumping up against the top of the target range. probably user error, i.e., me misunderstanding what my watch is telling me. need to switch the different range going forward.
100
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 01, 2025, 06:29:43 am »
01-06-25

Run -- 12.37k, 12:20:46

Lift --

1A Chin
+30x9 +15x8 +BWx6, 6

1B Dip
+30x5 +15x6 +BWx6, 5

RDL
150 x 5, 3

Zercher
100 x 7, 6

2A Wide-Grip Barbell Row
80 x 8, 6

2B Deficit Decline Pushup
BW x 15, 11

Lateral Raise
20 x 12+8+6+5

Notes

Not as sore as I expected today. And pace/hr combo was solid on the run. Exactly 70% max HR, so on point for proper easy effort, and 6:30 instead of my usual 6:50.

Redcued leg lifting volume to hopefully avoid that cooked feeling from last week.

Exactly 1 minute more running that last week, but 1.7k more (and ~10% higher "load" according to intervals.icu)

Remain baffled by how I ran that 19:16 back in 2018. I can look at the training through intervals.icu and it was just way less. Like 3 or 4 days most weeks. I guess I was doing the easy runs at a harder effort. Probably some portion is explain by it being at 12:30, on an easier course and with less traffic than this last one, but still, don't think I could hit that in perfect conditions right now despite way more training under my belt (and having modern zoom fly 6 now vs zoom fly knits then). I refuse to accept age as an explanation, before anyone proffers that. Anyway, I reckon I can go sub 19 before too long if I keep training like this.
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