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Messages - Joe

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16
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 09, 2025, 11:18:52 am »
09-11-25

Run -- 15.3k, 1:30:58

Lift --
2 x (
1A OH DB Extension
1B Lateral Raise
1C Hammer Curl
)

OL Calf Raise 4 x drop [+44kg, +20kg, BW]


Notes

HR chest strap been weird lately. Took like 2k to register a number above 75, and had a 3k block where it was stuck 165-185. Annoying. I have the watch optical HR turned off, so it shouldn't be a stride lock issue. Not sure what's up with that.

Anyway, first 75k week in the books. Only niggle is left foot pain. Dug out my calf stretch stand thingy. Not for stretching, but to use as a base for OL Calf Raises. The steps near my DBs are too painful to do barefoot with +44kg and the comfortable step far enough away that lugging vest + db to it puts me off from sticking to calf raises. Shd do them 2x week.

ETA: 'fitness' (i.e. chronic training load) is at all time high of 47 per intervals.icu now. previous peak was 46, which was when i got injured end of june -- took a while to rebuild but here we are! big luls in aug/sept meant it took a long time to climb back even with a bunch of big weeks, so i think i'm more than 1 point fitter, and the number will go up plenty fast now that i'm hitting 380+ load weeks regularly.

17
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 08, 2025, 08:00:39 am »
08-11-25

Run --
w/u
11 x (3' on / 1' off) @ 4:12 [Avg HR 160, max 169]
c/d

Total -- 14.70k, 1:18:12

Lift --
1A RDL
1B Rev Nord
2A Weighted Chin
2B Weighted Dip
2 sets everything

Notes

God running is so much more fun after 9 hours sleep, a coffee, a good breakfast, and 2 hours of being awake. Compare this to last Saturday where I did 11x3 in 'weekday conditions' and was at around 4:28 pace.

18
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 07, 2025, 03:42:30 pm »
07-11-25

Run -- 6.01k, 39:34

Notes

slept through my alarm, woops, all i had time for

19
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 06, 2025, 03:33:05 pm »
06-11-25

Run --
w/u
5 x (6' on / 1'30" off @ 4:30) + 1 x 1'40" on @ 3:52
c/d

Total - 10.96k, 1:00:23

Notes

Nice to hit a faster rep after a slow workout. Shd be low 4:20s for this, really.

20
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 05, 2025, 03:58:27 pm »
05-11-25

Run -- 8.92k, 57:41

Lift --
1A Weighted Chin - 3 x drop
1B Weighted Dip - 3 x drop

Notes

HR on easy runs this week been mid 120s. as expected the pace has come down a bit as fatigue has gone up, but stillsub 6:30 on 'slow/heavy' days. foot pretty sore first thing in the am then fine rest of day.

21
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 04, 2025, 04:34:12 pm »
04-11-25

Run --
w/u
2 x (10' on / 1' off @ 4:25) + 3 x (3'30" on / 1' off @ 4:11)
c/d

total - 11.43k, 1:01:02

Notes

pretty great session. didn't feel fully warmed up until halfway through the second 10' rep. takes me ages when i'm just rolling out the door, but felt good once the carbs got into my system. that's a crispy pace for me on the shorter reps too, and effrot was _very_ controlled.

Quote from: LBSS on November 04, 2025, 07:46:11 am
ice cream.

oh yeah no problems hitting the calorie targets! issue is genuinely just a level of hunger that if i satisfied fully i am pretty sure i'd be gaining a fair bit of weight. i'm just about holding steady at ~3350 a day atm.

22
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 03, 2025, 04:18:55 pm »
03-11-25

Run -- 8.2k, 54:12

Lateral raise 3 x drop

Notes

bit of a slog, no surprises

23
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 02, 2025, 08:43:34 am »
02-11-25

Run -- 15.28, 1:30:32

Lift --
1A Weighted Chin x 3
1B weighted Dips x 3
2A RDL x 2
2B Rev Nord x 2

Notes

oh man got a glorious full 9 hours for the first time in ages. feel so much better today.

Run a little shorter than planned, so 'just' 74.5k on the week. That's still a 4k distance PB on the week, though! i am hungry all of the time, unsurprisingly.

24
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 01, 2025, 05:14:36 pm »
01-11-25

Run --
w/u
11 x (3' on / 1' off) [4:29 avg pace, 157 avg hr]
c/d

13.34k, 1:15:46

Notes

Bit slow/easy, but jsut didn't have the juice to give it more than that this morning. Looking forward to some good sleep tonight.

25
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 31, 2025, 04:51:13 pm »
31-10-25

Run -- 9.31k, 1:00:08

Notes

left foot pain, presumably PF, can be pretty bad. usually just like first 2 mins of run, then occasionally in the day, esp if i'm barefoot. need to find some better office-appropriate footwear, since i do lie 10k steps in them on non-wfh days and my plain old brogues probably not doing the job. the insole is not removable so haven't got around to to doing whatever it is i'd need to do to get supports in there.

still v tired and tmrw is a busy day of stuff i've been looking forward too, so my hopes for rest are tmrw night and napping on sunday. fingers crossed.

if things go to plan this weekend, will be my first 75km week (70k previous pb) and first '390+ load' week (will sadly likely be just shy of 400, this is per the intervals.icu formula). and that's with cutting a few sessions short, so hopefully we can clear 80k soon without needing to much schedule adjustment. that said, expect my easy run paces to dip slightly as i get back to hitting sessions regualrly, as the fatigue will build up on those easy days.

26
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 30, 2025, 04:48:38 pm »
30-10-25

Run --
w/u
4 x (8' on / 1' off) [4:23 pace]
c/d

total ~12k/1hour

Notes

accidentally let my watch hit 0% battery, so this was on treadmill w/o hr or such. did count breaths and was ~30-31 RR at end of all reps, so likely well within threshold. also felt very controlled.

27
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 29, 2025, 04:31:18 pm »
29-10-25

Run -- 6.01k, 36:43

1A weighted chins x 2
1B weighted dips x 2

Notes

needed a bit of a lie in

28
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 28, 2025, 04:58:30 pm »
28-10-25

Run --
w/u
3 x (10' on / 1' off) [4:35, 4:38, 4:37]
c/d

Total - 10.51k, 56:52

Notes

felt like crap! also very windy this morning so not too fussed about pace being lower than target

29
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 27, 2025, 01:50:40 pm »
27-10-25

Run -- 9.02k, 53:02

Notes

Rare run-commute, so this was with backpack. Feeling pretty decent fitness wise.

30
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 26, 2025, 05:40:55 pm »
26-10-25

Run -- 8.46k, 51:05

Notes

life stuff, all i had time for

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