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Messages - LBSS

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16
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 09, 2026, 04:13:12 pm »
Quote from: Joe on October 09, 2026, 03:58:06 pm
if i get back to full health and i'm not actually any faster now than i was in april/may i'll be pretty bummed.

tell me about it. i'm nervous for the 5k next weekend for that reason exactly. if i'm even only a little faster, i'll be bummed.

17
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2026, 04:00:30 pm »
- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:03-4:15 w/ 60-75s walking rest
-- cool down
just had to rest a little longer after one of the later reps. uphill/downhill splits pronounced and i overdid one. 4:03 is technically too fast but that rep happened to be all downhill so whatever.

18
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 08, 2026, 06:42:22 pm »
- run 56:34, 10.43 km
warm and pleasant again, low humidity.

19
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 07, 2026, 06:40:36 pm »
- SubT 5 x 1500m
-- warm up
-- intervals @ 4:16-21 w/60-75s walking rest
-- cool down
a little warmer but not hot. stayed SubT the whole time, good. pretty tired today, did not sleep well last night.

20
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 07, 2026, 08:43:07 am »
signed up for the NCR half marathon at the end of november. should be fun, unless it's sleeting or something! i think i'll do a parkrun a couple of weeks before but no other formal race next month.

21
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 06, 2026, 03:07:57 pm »
- run 56:52, 10.46 km
sunny but still mild, 17ish degrees. legs a little heavy but not bad.

22
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 05, 2026, 07:28:18 pm »
Quote from: Dreyth on October 05, 2026, 04:42:27 pm
Quote from: Raptor on September 30, 2026, 11:40:12 am
Quote from: adarqui on September 24, 2026, 02:31:12 am
i know both of those two i mentioned, learned a lot on here..

Wait, really? 🤔

Thats amazing…

Are we the old heads now in the vert training world?

us and kelly baggett

23
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 05, 2026, 07:26:02 pm »
- RDL 90 x 8, 6, 4
grip started to go on the second rep because my wedding ring digs into my finger. need to swap it out for the silicone one next time. did a third set with normal (rather than hook) grip to get the reps in.

- flat calf raise 90 x 10,10

- alfredson calf raises +15 lbs x 5,5/leg

- circuit x 2
-- BSS + 30 lbs x 10/leg
-- spiderman push up x 10
-- sandbag row 50 lbs x 20
need to do the rows with something heavier but otherwise i like this circuit.

- assisted dead hang x 30s
bar is too low to do an actual dead hang so heels resting on the ground straight out in front.

24
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 04, 2026, 01:00:42 pm »
- long run 1:38:03 w/SubT 3 x 2.5 km
-- intervals @ 4:21, 4:18, 4:18
around 17 degrees and cloudy. drizzling when i left the house but it tapered off, so it was a little humid, but still felt amazing. shifting to distance-based intervals just to change it up a little and add just a bit of quality time.

ETA: also, this was truly SubT. HR topped out at 161.

25
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 03, 2026, 03:03:38 pm »
- run 56:11, 10.45 km
17 degrees and overcast, apparently that's worth 8-9s/km at easy pace versus hot weather. HR averaged a little lower than recent easy runs, as well, despite the slightly quicker pace. it's not even really that cool, but boy it's cool enough.

26
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 02, 2026, 01:19:28 pm »
- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:12-4:21 w/60-90s rest
-- cool down
T+DI 147, may this be the last such day. wide spread of interval times mainly due to uphill/downhill split but i also got slower on the later reps. HR never averaged over 159 but it peaked at 170 on one rep and in the upper 160s on 3-4. if i'm honest, a lot of these late-summer workouts have been at least partly T rather than SubT.

right medial hamstring tendon bugging a little here and there and right calf has felt a little tight the last couple days. nothing serious, i don't think.

27
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 01, 2026, 02:46:26 pm »
- run 57:47, 10.45 km
hot in the sun, but at least i got out in the morning before the temp really rose.

28
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 30, 2026, 06:13:12 pm »
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:16-19 w/ 60-90s rest
-- cool down
hot again, damn it. next few days. legs pretty dead, i slept badly last night.

29
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 29, 2026, 07:24:27 pm »
- run 56:40, 10.45 km w/ 4 x 15s strides
watch gave me the distance back.

30
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2026, 07:15:40 pm »
- warm up

- RDL 85 x 10,10

- 15-degree calf raise 85 x 10,10

- superset x 2
-- BSS bw x 10/leg
-- suitcase carry 20kg x 20s/side (first set pinching a bumper plate, second set holding the barbell)

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