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Messages - Joe

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31
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 19, 2026, 10:22:32 pm »
20-02-26

Run -- 6.69k, 45:37

Notes

After several days of heavy tropical rain, finally a dry (but still cloudy, muggy) morning, so got outside again. Ran through the Botanic Gardens, very beautiful and rather hilly so pace was pretty much a crawl between that and the weather. Fly tonight and back early AM, so providing I'm not too stiff from being crammed into economy seats for 13 hours, should be good to hit up My 8 x 3' tmrw.

32
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 19, 2026, 05:09:57 am »
19-02-26

Run
- w/u
- 4 x (6' on / 2' off) [13.8 x 2, 13.9, 14.0 km/h reps]
- c/d

56 min total, about 10.6k

Notes

Solid. Enjoying holiday but SGP+CNY is just an overload of oily foods and meats so I'm missing my light vegetable and whole grain diet a bit

33
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 19, 2026, 05:07:21 am »
Quote from: LBSS on February 18, 2026, 07:52:43 am
- supportive speed
-- warm up
-- 5 x [1600m @ 90-92% 5k, 400m @ 80% 5k]
-- cool down
well, i'd been complaining about workouts being too easy. this one was a solid RPE 8. nice. reps were right on 4:15-4:16 pace, spot on. a few of the recovery intervals were a little slow, more like 77% (4:48 instead of 4:41), but the last one was right on the money.

my fav style of workout from the nate jenkins school of alternations!

34
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 18, 2026, 03:31:35 am »
18-02-26

Run -- 5.3k, 31:30

Notes

Slept badly so just a short one.

Quote from: LBSS on February 17, 2026, 09:10:30 am
i just bought a pair of red hare 8 pros to replace my evo SL's. sirpoc endorsed, and i've seen a couple other threads where people say they fit the same as evo SL's in the same size (half a US size up from normal). looking forward to them!

if you were planning a trip to the states anytime soon i'd ask you to pick me up a few li-nings in singapore, i bet they're cheaper there  ::)

ETA: did you have a chance to try on any of the other li-nings? specifically, the feidian challengers? just a little worried about width, only reason i haven't pulled the trigger on a pair yet.

Li-Nings are TTS for me (or same as I use for Clifton 8/9, Evo SL and Zoom Fly 6). I did try the Feidian 6 Challenger, yes! Volume-wise, width wasn't an issue, but the midsole felt narrow. Less narrow than, e.g., Puma Deviate Nitro (unwearable for me), but a touch narrower than Evo SLs. I'd say I'd be fine with them as an occasional race shoe but not as a regular training (hence skipping them).

35
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 17, 2026, 04:14:53 am »
17-02-26

Run
- w/u
- 3 x (10' on / 2' off) [13.7kmh]
- c/d

Total 56 mins

Lift -- Back Extension, Leg Press, OL Calfs, a bit of beach muscle stuff

Notes

Bought a Li-Ning Red Hare 9 Pros. It's like if you took the Evo SL and added the best parts of a Hoka shoes (wide base, nice upper). A++ and half the price of equivalent shoes.

36
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 16, 2026, 09:00:13 am »
16-02-26

Run -- 8.07k, 50:00

Lift -- Chins, Chest Press

37
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 14, 2026, 09:26:09 pm »
15-02-26

Run -- 9.02k, 54:45

Lift -- full body mix of gym machines

Notes

Outside today. Got a taste of the LBSS experience, as its 80F and 80% humidity here. Didn't feel as awful as expected, but legs a bit tired from two days of session-y type running in a row. Bit behind target for the week but feel like I'm ahead of expected fitness and adaptation, so not concerned.

38
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 13, 2026, 10:09:15 pm »
14-02-26

Run -- 10 easy, 10 @ 12km/h, 5 easy, 10 @ 12 km/h, 10 easy

Notes

Sleepy so kept it a bit short. Sort of a halfway workout I guess, with some high zone 2 low zone 3 stuff. Will try for a longer one tomorrow, maybe even outside as oppressive as the weather is here

39
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 12, 2026, 09:54:00 pm »
13-02-26

Run --
- w/u
- 4 x (6' on / 2' off) [13.8 km/h on, 9.0 km/h off)
- c/d

-- 10.1k, 52:00 total

Lift -- Pulldowns, Machine Chest Press, Calf Raise, Cable Laterals

Notes

In SGP so lost track of whether I should have done the Thursday workout or Friday easy and auto-piloted into this. Not 100% sure how I'll distributed days while here, will just see how recovery feels.

On treadmill, felt pretty well callibrated. Didn't bother bringing watch or HR strap, so really going by feel and RR (which topped at 31 in final rep, so that's all good).

40
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 11, 2026, 06:42:04 pm »
11-02-26

Run -- 8.58k, 52:52

Notes

long-haul flight tmrw so no run

41
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 10, 2026, 05:12:28 pm »
10-02-26

Run
- w/u
- 3 x (9' on / 2' off) [4:27, 4:17, 4:22]
- c/d

10.54k, 54:59

Chins, Dips, OL Calf Raises

Notes

Solid. HR only briefly touched 170, so this was very controlled. Think this is the best this workout has felt, and as far as I can tell equal fastest, so that's awesome.

42
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 09, 2026, 04:03:54 pm »
09-02-26

Run -- 7.98k, 50:48, Avg HR 122

Dips + Chins

43
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 08, 2026, 08:38:54 am »
08-02-26

Run -- 12.34k, 1:13:46, Avg HR 126

Notes

Nice! 64k week, less time on feet than planned but easy pace was crisper than expected so slightly exceeded target load. Feeling good in my body. I.e. feel like I'm back in the flow where this is a normal/light week rather than a sudden jump in volume. Aim is to keep that feeling as long as possible, I think.

44
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 07, 2026, 08:16:52 am »
07-02-26

Run
- w/u
- 8 x (3' on / 1' off)
- c/d

Total - 12.05k, 1:05:17

Lift - RDL, OL Calf, Reverse Nordic, Chins, Dips

Notes

4:15 average pace, Avg HR for last two reps ~167, max HR 175, so nicely paced again. Feeling good and pretty fresh, which is awesome.

ETA -- that's my longest run since 23 nov

45
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 06, 2026, 03:38:52 pm »
06-02-26

Run -- 6.74k, 42:06

Notes

runs been shorter than planned, but also looks like i got the load/min calc for easy runs wrong so actually on pace for target load for the week, so all good

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