31
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 25, 2026, 05:01:14 pm »
25-03-26
Run -- 8.33, 55:46
Notes
too freakin' windy lately
Run -- 8.33, 55:46
Notes
too freakin' windy lately
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32
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 24, 2026, 04:44:43 pm »
24-03-26
Run
- w/u
- 3 x (10' on / 1'30" off) [4:25 avg]
- c/d
10.92k, 56:59
Lift - one set each of various upper body things
Notes
Legs heavy, unsurprisingly.
Windy af today. Was like 4:15 with the wind and 4:30 into it.
Picked up Bakken's book on Norwegian training, too. He suggests that the 10' reps are both (a) the most important and (b) the hardest threshold suggestions, and so suggests doing them on Thurs rather than Tuesday, especially if, like the weekend warrior that I am, you do a weekend-weighted training schedule. Interesting! My tuesday sessions are certainly usually the lowest quality so maybe I'll make that swap.
These fitness books, esp the self-published ones, would really benefit from indexing.
Run
- w/u
- 3 x (10' on / 1'30" off) [4:25 avg]
- c/d
10.92k, 56:59
Lift - one set each of various upper body things
Notes
Legs heavy, unsurprisingly.
Windy af today. Was like 4:15 with the wind and 4:30 into it.
Picked up Bakken's book on Norwegian training, too. He suggests that the 10' reps are both (a) the most important and (b) the hardest threshold suggestions, and so suggests doing them on Thurs rather than Tuesday, especially if, like the weekend warrior that I am, you do a weekend-weighted training schedule. Interesting! My tuesday sessions are certainly usually the lowest quality so maybe I'll make that swap.
These fitness books, esp the self-published ones, would really benefit from indexing.
33
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 23, 2026, 05:24:31 pm »- run 44:33, 7.83 km
slow and very easy, legs felt tired and probably more tired than they feel. very annoyingly, this got me to a training load of 597 for the week, per intervals.icu. did put me over 90 km, at least.
half marathon race next sunday. john davis suggests going all-out in races so that's the plan. i've got one other workout this week (16x500m @ 108-112% MP, on wednesday) and otherwise will probably dial back mileage a little so that i'm at least a bit fresh for the race. bit nervous about it tbh, i want to be faster but i don't really feel faster yet.
Not too surprising to not feel fast(er) with 600 training load on you! i think with a rasonable taper from lighter easy days, you'll have plenty in you for th half
34
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 23, 2026, 04:44:24 pm »
23-03-26
Run -- 7.93k, 51:21
Notes
Closing in on all-time high 'fitness' score per icu, another week or two.
Run -- 7.93k, 51:21
Notes
Closing in on all-time high 'fitness' score per icu, another week or two.
35
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 22, 2026, 08:58:42 am »
22-03-26
Run -- 15.68k, 1:35:40
Lift -- Chins, dips
Notes
Beautiful run. Nice weather, felt smooth and relaxed, HR super under control.
Despite crap start to week (M-W), still hit load and time/distance goals (383, 6:58, 72k). Aim to hit similar numbers again next week but more evenly distributed.
Pretty pleased that I can just walk up to a pullup bar, strap on 50% of my BW and crank out 3 reps without a warmup and only doing chins like 1 or 2 times a week, for like 2-4 total sets. Gotta keep that around, since at some point I'll want to have the OAC as a goal again, I imagine.
Also technically a
as I'm pretty sure this is the first time I've run 30k in a weekend.
Run -- 15.68k, 1:35:40
Lift -- Chins, dips
Notes
Beautiful run. Nice weather, felt smooth and relaxed, HR super under control.
Despite crap start to week (M-W), still hit load and time/distance goals (383, 6:58, 72k). Aim to hit similar numbers again next week but more evenly distributed.Pretty pleased that I can just walk up to a pullup bar, strap on 50% of my BW and crank out 3 reps without a warmup and only doing chins like 1 or 2 times a week, for like 2-4 total sets. Gotta keep that around, since at some point I'll want to have the OAC as a goal again, I imagine.
Also technically a
as I'm pretty sure this is the first time I've run 30k in a weekend.
36
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 21, 2026, 06:48:35 am »
21-03-26
Run
- w/u: 5k, 29:07
- Parkrun 5k: 19:30 [3:52, 3:42, 3:50, 4:04, 4:00]
- c/d: 4.75k, 29:38
so, 14.75k total.
Notes
Old age -- still confused about how I hit 19:16 or whatever it was all those years ago, maybe that course was just short lol.
Solid enough. Course was 60% on grass and despite no real rain, it was a little bit slick and slippery. Carrying fatigue from 30 mins SubT on Thursday, and just wore 'normal' rather than 'fast' shoes. So about on par for what I'd expect fitness wise atm (i.e. in perfect conditions, rested, carboned up, etc ~19 flat seems reasonable).
Still think my mentality just not quite there. First 3k did not feel too rough. That 4th k I let the suck get to me and it took too long to dig myself out of that headspace.
Feels like it should have ben possible to hold ~3:50 pace. I had a massive kick and close the last 150m at 3:00 flat pace, suggesting there was aquite a lot left in the tank. Back in 2017, I did do a lot more faster-paced training, so maybe I am just one of those people who benefits from a bit more sharpening. That said, I felt great in my half back in October, so this training is grat for that (and I am obviously getting fitter here! This is a much slower course than where I ran 19:4x a few months ago, for instance).
Anyway, felt good! And nice to get a fair few mils in given the way this week started.
ETA: RDL 140 x 5, OL Calf Raise +42.5kg x 4...turns out I'm a lot stronger 8 hours vs 5 mins after a run. Also did some curls, laterals, and glute airplanes
Run
- w/u: 5k, 29:07
- Parkrun 5k: 19:30 [3:52, 3:42, 3:50, 4:04, 4:00]
- c/d: 4.75k, 29:38
so, 14.75k total.
Notes
Old age
-- still confused about how I hit 19:16 or whatever it was all those years ago, maybe that course was just short lol.Solid enough. Course was 60% on grass and despite no real rain, it was a little bit slick and slippery. Carrying fatigue from 30 mins SubT on Thursday, and just wore 'normal' rather than 'fast' shoes. So about on par for what I'd expect fitness wise atm (i.e. in perfect conditions, rested, carboned up, etc ~19 flat seems reasonable).
Still think my mentality just not quite there. First 3k did not feel too rough. That 4th k I let the suck get to me and it took too long to dig myself out of that headspace.
Feels like it should have ben possible to hold ~3:50 pace. I had a massive kick and close the last 150m at 3:00 flat pace, suggesting there was aquite a lot left in the tank. Back in 2017, I did do a lot more faster-paced training, so maybe I am just one of those people who benefits from a bit more sharpening. That said, I felt great in my half back in October, so this training is grat for that (and I am obviously getting fitter here! This is a much slower course than where I ran 19:4x a few months ago, for instance).
Anyway, felt good! And nice to get a fair few mils in given the way this week started.
ETA: RDL 140 x 5, OL Calf Raise +42.5kg x 4...turns out I'm a lot stronger 8 hours vs 5 mins after a run. Also did some curls, laterals, and glute airplanes
37
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 20, 2026, 07:10:03 am »
20-03-26
Run -- 8.48k, 53:10
Notes
Felt great.
Friend notified me that Vaporfly 4s were on sale for 60%, so snagged a pair. Free PRs here we come.
Run -- 8.48k, 53:10
Notes
Felt great.
Friend notified me that Vaporfly 4s were on sale for 60%, so snagged a pair. Free PRs here we come.
38
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 19, 2026, 04:37:04 pm »
19-03-26
Run
- w/u
- 5 x (6' on / 1'30" off) [4:04 avg]
- c/d
11.8k, 59:53
Bunch of upper body lifting
Notes
Nice. Yeah think I've just been under-recovered rather than over-trained. Combo of stress, mild cold, bad sleep, etc. Booked a couple days off, and other circmstanced aligned such that some of that stress has been alleviated, and, hey presto, A+ session with lots of spare energy.
Planning to hit a parkrun this Saturday.
Run
- w/u
- 5 x (6' on / 1'30" off) [4:04 avg]
- c/d
11.8k, 59:53
Bunch of upper body lifting
Notes
Nice. Yeah think I've just been under-recovered rather than over-trained. Combo of stress, mild cold, bad sleep, etc. Booked a couple days off, and other circmstanced aligned such that some of that stress has been alleviated, and, hey presto, A+ session with lots of spare energy.
Planning to hit a parkrun this Saturday.
39
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 18, 2026, 04:53:46 pm »
18-03-26
Run -- 6.36k, 41:30
Run -- 6.36k, 41:30
40
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 17, 2026, 06:08:10 pm »
17-03-26
Run
- w/u
- 2 x (10' on / 2' off) [4:26]
- c/d
8.7k, 48:10
Notes
Oof, called it early at this felt awful. Think combo of life stress and more than usual leg-lifting volume at the weekend nuked recovery. Will see how I feel Thurs.
Run
- w/u
- 2 x (10' on / 2' off) [4:26]
- c/d
8.7k, 48:10
Notes
Oof, called it early at this felt awful. Think combo of life stress and more than usual leg-lifting volume at the weekend nuked recovery. Will see how I feel Thurs.
41
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 16, 2026, 04:50:11 pm »
16-03-26
Run -- 6.47k, 43:02
Run -- 6.47k, 43:02
42
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 15, 2026, 09:50:30 am »
15-03-26
Run -- 14.04k, 1:30:23
Notes
Pretty sore legs from yesterday (lifting, rather than running).
Run -- 14.04k, 1:30:23
Notes
Pretty sore legs from yesterday (lifting, rather than running).
43
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 14, 2026, 09:21:24 am »
14-03-26
Run
- w/u
- 10 x (3' on / 1' off) [4:02 avg]
- c/d
13.02, 1:08:37
Lift
RDL, Rev Nordics, Pistol Squat, Curl, Lateral, Chins, Dips
Note
HR a little higher than normal, but that included w/u and RHR. Don't think I'm overtrained (feel rested, fresh, no notable niggles, energy is good). Just in a higher than usual work stress moment, plus interviewing for a new role at a place I'm pretty excited about, plus more insane family stuff. It's a bit much, really, but my support system is good so I'm getting through it.
30 days in a row of running! not a PR for most consecutive days of cardio (that is apparently 49 days from last July/August, but that as majority incline walking and such), but still, woop!
ETA: realised that the only day of the last 44 on which I did not run was one on which I got up at 4am to take a 14 hour flight 8 time zones east. Think this is functionally a 43 day streak then, imo.
Run
- w/u
- 10 x (3' on / 1' off) [4:02 avg]
- c/d
13.02, 1:08:37
Lift
RDL, Rev Nordics, Pistol Squat, Curl, Lateral, Chins, Dips
Note
HR a little higher than normal, but that included w/u and RHR. Don't think I'm overtrained (feel rested, fresh, no notable niggles, energy is good). Just in a higher than usual work stress moment, plus interviewing for a new role at a place I'm pretty excited about, plus more insane family stuff. It's a bit much, really, but my support system is good so I'm getting through it.
30 days in a row of running! not a PR for most consecutive days of cardio (that is apparently 49 days from last July/August, but that as majority incline walking and such), but still, woop! ETA: realised that the only day of the last 44 on which I did not run was one on which I got up at 4am to take a 14 hour flight 8 time zones east. Think this is functionally a 43 day streak then, imo.
44
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 13, 2026, 05:36:09 pm »
13-03-26
Ru -- 7.00k, 45:37
Notes
Think I've now tied longest running streak, with 29 days. No niggles of not so let's keep that going.
Ru -- 7.00k, 45:37
Notes
Think I've now tied longest running streak, with 29 days. No niggles of not so let's keep that going.
45
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 12, 2026, 05:33:02 pm »
12-03-26
Run
- w/u
- 4 x (6'45" on / 1'30" off) [4:08 average]
- c/d
10.58k, 54:48
- Curls, laterals, calves
Notes
did chins and dips yesterday too
Run
- w/u
- 4 x (6'45" on / 1'30" off) [4:08 average]
- c/d
10.58k, 54:48
- Curls, laterals, calves
Notes
did chins and dips yesterday too