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Messages - Joe

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181
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 27, 2025, 03:42:15 pm »
27-08-25

Run -- 8.16k, 55:32

BB Row @ 90 -> Chin @ 20 -> Chin @ BW
Inc Fly @ 17.5 -> Inc Fly Eccentric + Press Concentric @ 17.5 -> Inc Press @ 17.5 -> Dips @ BW

Notes

Solid solid. GPS better as I switched mode to Galileo.

182
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 26, 2025, 03:44:48 pm »
26-08-25

Run --
w/u
2k SubT [4:40, 163, 170]
2' off
2k SubT [4:40, 164, 171]
2' off
1k SubT [4:28, 164, 171]
c/d

9.9k, 56:23 total

Notes

Well that's disappointing. If I've really gained no fitness since late-June I'll be pretty bummed.

183
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 25, 2025, 03:38:54 pm »
Quote from: LBSS on August 25, 2025, 09:03:44 am
did you ever figure out how you lost your watch? i lost my old garmin last year and it turned up months later, underneath the driver's seat in my car, camouflaged nicely against the near-black floor covering. very annoying but OTOH i really prefer the coros so kind of a blessing in disguise.

genuinely no idea! i suspect a ~0% chance of getting it back. i remember looking at it after leaving the gym, and then leaving the grocery store i noticed i didn't have it on my wrist any more. went back in the store, no lunch, went back to the pizza place i stopped by for a slice and no luck. it's not in my backpack (chcked very thoroughly!) so guess it slipped of my wrist somewhere in the street and is someone else's property now.

hoping the garmin grows on me. build quality, buttons, comfort etc all feel better. maybe switching GPS settings iwll help, and maybe the sus HR is just due to my recovering from a cold.

184
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 25, 2025, 07:06:16 am »
25-08-25

Run -- ~9k, 56:15

Lift --
1A Chin (+20, +20, bw)
1B Dip (same weights)
2A RDL 120
2B Rev Nord BW
2C OL Calf +24

Notes

Ugh GPS accuracy on the new watch stinks. Also sceptical of the HR readings, even though they should be coming from my chest strap.

185
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 24, 2025, 07:17:31 am »
24-08-25

Run -- 13.96k, 1:21 [Avg HR, 146]

Notes

Nice fully outside long run. HR still high, still got a cold so attributing it to that. RR stayed ~24, so not worried about pushing too hard. Bit of mild arch soreness on _left_ side. Taking weekend off lifting, but will probs do some light stuff tomorrow. Feeling good about training again, rather than jsut grinding.

186
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 23, 2025, 08:43:59 am »
23-08-25

Run -- 9.6k, 1:01:55 [Avg HR 141]

Notes

Man new watch takes ages to get GPS.

Took a couple days off, feel way recovered but then woke up with a cold today. ffs. Was on the phone for like 75% of this run so defo conversational pace despite HR. time of day + cold probs contributing there.

187
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 20, 2025, 03:32:40 pm »
20-08-25

Cardio -- mix of running, elliptical and stairmaster, 45 mins, 126 HR

Notes

55 defo downgrade from my coros but is has gps and connects to my h10 so that's 95% of what matters.

brutal headache from about 4.30pm

taking tomorrow and probs friday off from any exercise i think, need a proper rest

188
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 19, 2025, 03:58:39 pm »
19-08-25

Run -- ~6k, ~40 mins

Notes

New watch arrived this eve. Got a cheapo Garmin 55.

189
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 18, 2025, 01:35:06 pm »
18-05-25

Cardio - 50 mins, mix of running and elliptical

Notes

HR mostly in the 120s according to the readers on the machines. Monday's always a low-drive day.

190
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 17, 2025, 08:28:48 am »
17-08-25

Run -- 11.1k, 1:16 [Avg HR, 132]

Lift --

Cable Curl 5 x drop
OH Ext 5 x Drop
Cable Lateral 5 x Drop
One-Arm Pulldown 5 x Drop
Pec Dec 3 x Drop
Dip Machine 3 x Drop
Chest-supported Row 3 x Drop

Notes

uhh somewhere between leaving the gym and getting home I lost my watch?? retracted my steps and couldn't find it...sucks lmao

191
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 16, 2025, 07:58:57 am »
16-08-25

Cardio
walk to gym [!]
30 mins @ 6:40 / 1% [124 Avg HR]
30 mins @ 5:00 / 1% [156 Avg HR, 27 RR]
25 mins incline walk [133 Avg HR]

Lift
Pogo hops x 1 set
OL Leg Press x 1
Calf press x 1
Leg ext x 1
Leg curl x 1
Chest Press x 3
Lat pulldown x 3

Notes

30 mins of work but fair bit easier than SubT. Trying to unload legs a bit but not too much.

192
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 15, 2025, 01:36:37 pm »
15-08-25

Run -- 9.01k, 1:02:26 [130 Avg HR]

Notes

Feeling a fair bit better today.
 
I think I was just pushing it a bit hard last few weeks. Intervals.icu was calculating load for treadmill stuff just from HR, whereas for outdoor runs it factors in pace as well. This means on easy runs, an indoor effort would be ~.5 load/minute, whereas an equivalent outdoor one (i.e. same HR range/same pace range) is ~.67 load/minute. So load wise I've been doing like 33% more than the app says.

I was at like 340-380 weekly pre-injury and 320-340 in this recent post injury phase. So I guess in real terms the recent load is more like 400-460. So yeah no wonder I'll feel like crap lol.

193
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 14, 2025, 03:36:39 pm »
14-08-25

Jog to gym
20 mins stairmaster, of which 5ish hard
15 mins treadmill walking
jog home

194
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 13, 2025, 03:52:03 pm »
13-08-25

Jog to gym
Dip machine 3 x drop
Pulldown 3 x drop
Cable curl 3 x drop
Cable lateral 3 x drop
Cable overhead extension 3 x 3
Machine OHP 3 x drop
jog home

Notes

27 minutes total, full upper body and 10 mins running.

Think wife and I have a little bug atm, might be contributing to my glumness. Also think I have increased calf-specific volume _a lot_ lately and that is something to consider.

Probably not a full 30 mins of SubT tmrw, anywhere from 0-20 depending how I feel in the morning.

195
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 12, 2025, 03:42:57 pm »
12-08-25

W/u
5' @ 13.5
1' off
6' @ 13.5
1' off
5' @ 13.5
1' off
2 x [2' @ 14.3, 1' off]
c/d

Total 54:57

Notes

HR never above 168.

Felt pretty bad. Took ages to warmup, first rep felt rough, didn't think I'd get through it. Capped at 20 mins of SubT.  44 hours of cardio in last 41 days + however many hours of lifting. Could be due a little rest. Kind of feel like somehow I'm not that much fitter than at the start of this. Maybe just b/c it's still hot. Put in a lot of work so kinda want to feel the benefit.

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