211
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 28, 2026, 04:10:25 pm »
28-01-26
Run -- 6.33k in 35:58
Run -- 6.33k in 35:58
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212
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 27, 2026, 04:04:50 pm »
27-01-26
Run --
- w/u
- 5 x (1k on / 300m steady) [4:25 avg on, 4:55 off]
- c/d
9.75k, 50:31
Lift -- RDL, Nord, curls
Notes
Meant to be 3 x 1.7 on 0.3 off but i messed up inputting that to my watch, it seems, so winged it a bit.
Run --
- w/u
- 5 x (1k on / 300m steady) [4:25 avg on, 4:55 off]
- c/d
9.75k, 50:31
Lift -- RDL, Nord, curls
Notes
Meant to be 3 x 1.7 on 0.3 off but i messed up inputting that to my watch, it seems, so winged it a bit.
213
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 26, 2026, 03:45:08 pm »
26-01-26
Run -- 5.08k, 34:57
Lift -- Chins, dips
Notes
Feet a little sore so kept it short.
Run -- 5.08k, 34:57
Lift -- Chins, dips
Notes
Feet a little sore so kept it short.
214
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 25, 2026, 07:57:15 am »
25-01-26
Run -- 10.23k, 1:01:20
Notes
Nice, good to have a 6:00 easy run at sub 130 HR day after a session + some calf work. Felt pretty decent/robust despite some ricketty feelings at points this week. Kept it shorter because, as I say, no need to rush. Load for the week, per intervals.icu, was at 305, so ~43/day. Peak fitness I reached was 47, so a steady build up from here should get me there in a matter of weeks as long as I am sensible and say under injury thresholds/pay attention to body signals.
Run -- 10.23k, 1:01:20
Notes
Nice, good to have a 6:00 easy run at sub 130 HR day after a session + some calf work. Felt pretty decent/robust despite some ricketty feelings at points this week. Kept it shorter because, as I say, no need to rush. Load for the week, per intervals.icu, was at 305, so ~43/day. Peak fitness I reached was 47, so a steady build up from here should get me there in a matter of weeks as long as I am sensible and say under injury thresholds/pay attention to body signals.
215
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 24, 2026, 07:52:23 am »
24-01-26
Run -- 2k easy, 2k steady, 1k easy, 2k steady, 1k subT [4:15], 1k @ 5k [3:54], cooldown
10.46k, 55:38
Lift -- OL Calf, Chins, Dips, laterals, curls, flyes
Notes
Had too big a bowl of oats too soon before the run, so felt pretty bad until about kilometer 6. Pleased with how controlled that 3:54 k felt! Steady here is like 4:50 pace, fwiw.
Run -- 2k easy, 2k steady, 1k easy, 2k steady, 1k subT [4:15], 1k @ 5k [3:54], cooldown
10.46k, 55:38
Lift -- OL Calf, Chins, Dips, laterals, curls, flyes
Notes
Had too big a bowl of oats too soon before the run, so felt pretty bad until about kilometer 6. Pleased with how controlled that 3:54 k felt! Steady here is like 4:50 pace, fwiw.
216
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 23, 2026, 03:59:54 pm »
23-01-26
Run -- 6.50k, 44:51
Notes
HR in the 110s/low 120s most of this. Kept is very easy and pretty short. Want do to a bit more volume this weekend, but trying to keep the rebuild conservative stil. Aiming for ~25k over the weekend for ~60k on the week.
Run -- 6.50k, 44:51
Notes
HR in the 110s/low 120s most of this. Kept is very easy and pretty short. Want do to a bit more volume this weekend, but trying to keep the rebuild conservative stil. Aiming for ~25k over the weekend for ~60k on the week.
217
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 22, 2026, 04:00:43 pm »
22-01-26
Progression Run - 6:41, 6:01, 5:22, 5:04, 5:09, 4:51, 4:30, 4:31, 4:20, cooldown
Total - 9.57k, 50:07
RDLs + Rev Nords + Curls + Laterals
Progression Run - 6:41, 6:01, 5:22, 5:04, 5:09, 4:51, 4:30, 4:31, 4:20, cooldown
Total - 9.57k, 50:07
RDLs + Rev Nords + Curls + Laterals
218
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 21, 2026, 03:51:51 pm »
21-01-26
Run -- 8.12k, 52:33
Lift -- chins, dips, OL calf raise
Run -- 8.12k, 52:33
Lift -- chins, dips, OL calf raise
219
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 20, 2026, 04:33:33 pm »
20-01-26
Run --
- w/u
- 2 x (2k @ SubT, 1k steady) [4:26, 4:30, 4:47; 4:29, 4:17, 4:59]
- c/d
10.12k, 54:34
Notes
outside, felt decent
Run --
- w/u
- 2 x (2k @ SubT, 1k steady) [4:26, 4:30, 4:47; 4:29, 4:17, 4:59]
- c/d
10.12k, 54:34
Notes
outside, felt decent
220
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 19, 2026, 03:56:41 pm »
19-01-26
Cardio x 45 mins [jog to gym, 20 mins elliptical, 10 mins row, jog home]
Lift - cable row, machine chest press
Notes
Left foot a little sore and just generally a little ricketty feeling this morning, so opted for some lower impact stuff. Run tmrw.
Cardio x 45 mins [jog to gym, 20 mins elliptical, 10 mins row, jog home]
Lift - cable row, machine chest press
Notes
Left foot a little sore and just generally a little ricketty feeling this morning, so opted for some lower impact stuff. Run tmrw.
221
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 18, 2026, 11:30:18 am »
18-01-26
Run -- 4k easy, 2k moderate [4:47, 4:40], 1k easy, 2k moderate [4:44, 4:32], cd
10.5k, 57:47 total
Lift -- curls, laterals
Notes
Slowly building back the volume while aiming to keep the intensity back. 5.5 hours on feet/56k on the week.
Run -- 4k easy, 2k moderate [4:47, 4:40], 1k easy, 2k moderate [4:44, 4:32], cd
10.5k, 57:47 total
Lift -- curls, laterals
Notes
Slowly building back the volume while aiming to keep the intensity back. 5.5 hours on feet/56k on the week.
222
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 17, 2026, 06:52:34 am »
17-01-26
Run -- 9.57k, 1:00:20
Lift -- Chins, Dips, OL Calf Raise, RDL, Reverse Nordic
Run -- 9.57k, 1:00:20
Lift -- Chins, Dips, OL Calf Raise, RDL, Reverse Nordic
223
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 16, 2026, 05:10:12 pm »
16-01-26
Run -- 58.08k, 58:11
Notes
real plodding hours there lol. sleep has been awful lately
Run -- 58.08k, 58:11
Notes
real plodding hours there lol. sleep has been awful lately
224
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 15, 2026, 04:26:14 pm »
15-01-26
Run --
- w/u
- 5k @ ~4:30
- c/d
Total - 9.7k, 49:45
Notes
Just felt like picking up the pace a bit. Not too hard, what iirc nate jenkins calls `fundamental tempo`
Run --
- w/u
- 5k @ ~4:30
- c/d
Total - 9.7k, 49:45
Notes
Just felt like picking up the pace a bit. Not too hard, what iirc nate jenkins calls `fundamental tempo`
225
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 14, 2026, 04:28:08 pm »
14-01-26
AM: Run -- 5.01k, 32:01
PM: RDL, Rev Nord, curls, laterals (1 set each)
Notes
Slept through my alarm in the AM (this happens so rarely!) but squeezed that in regardless.
AM: Run -- 5.01k, 32:01
PM: RDL, Rev Nord, curls, laterals (1 set each)
Notes
Slept through my alarm in the AM (this happens so rarely!) but squeezed that in regardless.