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Messages - Joe

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181
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 06, 2025, 03:31:44 pm »
06-10-25

Cardio -- 127 Avg HR
~20 running, ~25 inline walking, ~15 air assault bike

Notes

Assault bike is fun. Comparatively easy to hit that ~130 HR compared to stationary bike, where I have to really grit to get above 120.

182
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 05, 2025, 08:16:30 am »
05-10-25

Run -- 16.14k, 1:46:48 [134 Avg HR]

Lift --

1A Weighted Chin 3 sets
1B Weighted Dip 3 sets
2A Incline Curl 2 sets
2B Lateral Raise 2 sets

Notes

 :personal-record: for time on feet, longest ever run in terms of time, 4th by distance.

Got a reminder email that I'm signed up for a half on the 18th. Not certain that I'll do it. It's not an interesting course (just laps of a very flat park in London) and entry was cheap, so my sunk costs are minimal. If I'm feeling injury free and like I could go sub-90, I'll give it a go. To that end, may try this coming Saturday to do a more honest effort 5k/Parkrun, to gauge fitness.

Some mild stiffeness on waking up and a little mid about 30 mins into the run, but went away within about a minute so feeling decent there.

183
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 04, 2025, 07:45:08 am »
04-10-25

Run --
w/u
5 x (1k @ 4:06 / 1k @ 5:00)
c/d

Lift --
Calf Press x 2
Toe Press x 2
Leg Press x 2
Leg Curl x 2
Cest-Supported Row x 3 drop
Pec-Dec x 3 drop

Notes

Hmm know I literally just said I was going to keep it easier, but the latest Magness video + some Nate Jenkins blog nostalgia made me want to hit some alternations. Stuck to treadmill so that it would be easy to bail to lower-impact options if anything felt funky, but was all good despite stuff feeling a little stiff upon waking.

Despite being faster than nominal lactate pace / faster than target half pace, the first 4 reps gets very easy so did the last one at 4:00 flat. That also felt pretty good! Nice to comfortably hit 4:00 pace after doing a fair bit of meaningful work. If this treadmill is at all well calibrated, that's a pretty good sign.

Avg HR was 161/167/169/172/176 for the fast reps, RR for the 4:00 one 39/40, rest around 36, so probably _just_ over LT2 rather than way over it. Max HR was 179.

184
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 02, 2025, 07:23:30 am »
02-10-25

Cardio --
w/u
3 x (6' @ 4:24 / 1' off) [157/162/163 Avg, 167/170/172 max]
2' off
12' hard incline walk [163 Avg, 171 max]
c/d

Lift --
Calf Raise 2 x drop
Leg press 2 x drop
Machine Press 2 x drop
Lat Prayer 3 x drop
Pushdown 2 x drop
Machine curl 3 x drop

Notes

Going to try to keep the intervals slightly on the easier end, i.e. more time at the mid 160s rather than crossing over into 170s. Looking over data on intervals.icu, think I progressed better/felt less tired when I was doing that, and injuries picked up as I let it drift harder.

185
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 01, 2025, 03:50:10 pm »
01-10-25

Run -- 4.43k, 26:32 [134 HR]
Elliptical + jog home -- 32:23 [129]

Notes

Outdoor for the run bit. First time I've run sub 6:00 (minimally, lol, literally 5:59) while keeping HR sub 140! is this fitness?!

186
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 30, 2025, 11:58:30 am »
29-09-25

Run -- 9.34k, 59:26

30-09-25

w/u
2 x (10' on / 2' off)
2 x (5' on / 1' off)
c/d

Toe press x 2 sets
Calf press x 2 sets
Leg press x 2 sets
Cable Row x 4 drop
Chest Press x 3 drop
Leg Curl x 2 sets

Notes

new gym is 2x price but a lot nicer. it's still cheap b/c the other place was genuinely absurdly cheap (i got a membership like 33% off from their normal rate, iirc). has a sauna which i guess i might use at some point.

Quote from: LBSS on September 28, 2025, 08:23:25 am
Quote from: Joe on September 28, 2025, 08:02:15 am

So meant to run to gym and do something low-impact for cardio, but it was closed again. I think it might just be shuttered? Lol, not too surprised given how empty, understaffed and cheap it is. Luckily there are plenty of options in the area.

with no warning? i almost can't imagine a membership-based business going out of business without sending an email blast. is it like a garage gym or something?

genuinely no idea. it still seems shut/locked as far as i can tell. cancelled my direct debit and emailed the head office to say why so i am not out any money here, at least. it's a branch of a pretty big chain too, so really weird! it had sort of been going downhill over the last month (slower repairs of equipment, stuff seemed a little less clean, towels for wiping stuff down refilled more slowly, understaffed) but I assumed that was going to change...luckily for me/unluckily for them, there are a crazy density of gyms in my area.

187
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 30, 2025, 11:47:51 am »
think it's pretty fair to take a day off after first 100k week! awesome work!

and re 'in a place to run for 3 hours' I moreso meant "a place where i can run without being slightly afraid of an injury blowup', but yes now i'm also envious of having easy access to nature, though i prefer our weather at least

188
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 28, 2025, 08:07:23 am »
Quote from: LBSS on September 27, 2025, 05:38:57 pm
- run 3:05, 26.80 km
went and did the 50k race loop (race is two laps). muggy (dew point 67) and i got lost a bunch, especially at the beginning and end. slower than i thought i'd go as a result. but the course is mostly quite technical and continuously up and down, very few stretches where you can open up your stride at all. there are also two stream crossings, although i ran around the first one to a nearby bridge. the second one, no choice but to ford it. last 6-7 km run in wet shoes. overall 718m/2355' of elevation gain.

it'll be fun to run this with (1) cooler and dryer conditions, (2) aid stations, so i don't have to carry all my water and food, (3) course markings.

sounds like a fun course! i think it's super cool that you get out for multi-hour runs pretty regularly, hope to get to a place where I can do that myself as well!

also, props on the half marathon last weekend! 1:34 in a 'hard workout' is pretty baller

189
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 28, 2025, 08:02:15 am »
28-09-25

Run -- 11.34k, 1:13:29 [132 HR]

1a Chin + 30 x 2 sets
1b Inc Fly 17.5 x 2 sets
2a Row 90 x 1 set
2b Dips BW x 1 set

Notes

So meant to run to gym and do something low-impact for cardio, but it was closed again. I think it might just be shuttered? Lol, not too surprised given how empty, understaffed and cheap it is. Luckily there are plenty of options in the area.

Anyway, kept run shorter than I would have had I been doing other cardio, but  70+ mins on feet and no pain day after a decent run. Looks like we're back. Also felt good + fit on this run, so I'm optimistic that once I'm running regularly the fitness gains will in fact be realised.

190
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 27, 2025, 09:47:46 am »
27-09-25

Run --
4.31k, 23:15
5k, 23:30
3.9k, 22:31

Notes

So, run to park, do the parkrun, then coffee etc run home. One friend hit a PB, which is awesome. Neither I nor my other friend at the event felt like doing hard, so we ran together as this sort of tempo-ish pace. Sensible, I think, don't want to push the PTT too far. No pain at all, so that's good! Certainly most running volume in a day for a while.

191
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 26, 2025, 03:47:52 pm »
26-09-25

Run -- 41:29, 131 HR

Notes

Watch was in cardio mode b/c I was planning to run to gym and do elliptical or incline walking, since foot felt slightly delicate after yesterday's session. Gym was shut/lights off? Never had that happen before, it's meant to be open 24 hours. As such, idk how far I run.

Joining pals for parkrun tmrw. Will probs try to restrain self to tempo-ish effort rather than race effort.

192
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 25, 2025, 12:57:59 pm »
25-09-25

w/u
3 x 1k on 1' off [4:22, 4:26, 4:15]
a few off [see notes]
incline walking
10' on
2' off
6' on
c/d

Lat pulldown 3 x drop
Machine dip 3 x drop

Notes

nice. idk when i last did full reps outside lol (everything pre-treadmill was outside). if this is my actually level of fitness i'll be a little annoyed given i did a fair bit of training even though there were some down periods since june. hoping it's just a lack of 'specific outdoor running fitness' and that that will catch up with general leg/lung/heart gain.

almost got ran over during the off period. was jogging and a driver i made eye contact with from a good distance decided to try to speed through rather than stop at the zebra crossing. fuckhead. he was lucky i am spry.

193
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 24, 2025, 12:27:23 pm »
24-09-25

Run -- 10.01k, 1:05:09 [135 hr]

Notes

Nice. Think this was probs more like 9.5k or something based on feel and how suspiciously wiggly the line looks on strava.

194
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 23, 2025, 08:22:00 am »
22-09-25

61:26 cardio, ~20 outdoor running, finish up on treadmill, 129 avg HR

Pulldown 3 x drop
Pec Dec 3 x drop
Machine OHP 3 x drop

23-09-25

W/u
6:45 run
2' off
8:15 incline walk
2' off
8:00 incline walk
2' off
4' run
1' off
3' run
c/d

Calf Press x 3
OL Leg Press x 1
Cable Curl 3 x drop
Cable lateral 3 x drop
Cable OH Ext 3 x drop

Notes

nice, plenty of running in there and felt solid. Felt pretty tired so took Sunday off. May try out a parkrun on saturday, with the effort I put into it tempered by how things are feeling.

the toe-muscle in lower leg felt pretty sore/tired (especially felt it during the hard incline walk segments) so just did normal calf stuff

195
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 20, 2025, 06:56:12 am »
20-09-25

w/u
6:40 on / 2 off / 9 on / 2 off / 8 on / 2 off / 6:20 on
c/d

total 62:43, avg hr around 165 for the on reps

Calf Raise 3 sets
Leg Press 3 sets
Toe Raise 3 sets
OL Leg Press 2 sets
Leg Curl 2 sets

Notes

First ~25 mins, including the 6:40 rep, were all done running. This was first outing for the Mach 6, the more supporting alt I picked up for workouts. Also like them! Also has the narrow toe-box of the Arahi and Clifton, but should stretch out soon enough.

Feeling injury free but still taking it easy in terms of moving to full running agin.

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