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Messages - LBSS

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421
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 28, 2024, 07:03:33 pm »
- treadmill run x 15 min @ 9:40 pace

- squat 225 x 5,5,5
ok

- climb x 90 mins
pretty good! solved the orange one i'd been unable to do the last couple times. started to make progress on a blue one in the overhanging area, which is the kind of climbing that seems most natural to me (common for dudes, i think).

- paused push up x 10,10,10

- treadmill tempo
-- 10 mins @ 9:40/mile pace
-- 2 x (5 mins @ 6:58, 2 mins rest)
-- 8 mins progressive cool down

wanted to make sure to get at least four miles in today to keep weekly mileage headed in a positive direction. wore my watch on the treadmill, it's quite accurate around ~9:40/mile (~6:00/km) pace but not faster.

422
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 27, 2024, 09:01:06 am »
had a pretty brutal headache yesterday. not quite full-blow migraine, or at least not as bad as my migraines have gotten in the past, but bad enough to nauseate and make me stay in bed until basically 1 PM. not sure what that was about.

- run 52:14, 8.64 km
the patagonia R1 air fleece is one of the most useful garments i've ever owned. warm and breathable, absolutely perfect as an outer layer for activity when it's around freezing (barring heavy wind, probably warm enough on its own for anything down to the upper teens fahrenheit/-6 to -9 celsius), thin enough to wear easily under any jacket. the hood fits tightly so i don't even need to wear a hat if i don't want to. i'm tempted to buy another one, without the hood, to rotate in. thank you, yves chouinard.

423
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 25, 2024, 04:51:29 pm »
- run 50:16, 8.24 km
bought a pair of asics novablast 4s after succumbing to marketing. i regret to inform you that they felt great.

424
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 24, 2024, 07:16:36 am »
- track workout
-- warm up
-- 4 x 1 km in descending pace (4:30, 4:15, 4:01, 3:49) w/ 2 min rest
-- cool down
great workout with the track club! feels so damn good to get up early and run.

425
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 22, 2024, 07:30:52 pm »
- run 1:39:27, 15.85 km
whoops, at least a km longer than i meant to go. felt fine, though. cold, once the sun went down my hands got pretty chilly. HR averaged 128, per watch, which is good.

426
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 21, 2024, 07:28:35 pm »
- run 29:40, 5.24 km

- squat 225 x 5,4
will stick with this until i can get 3x5

- climb x 75-90 mins
felt pretty good. started trying a blue one that i hope is up long enough for me to figure out. hands pretty raw.

- paused push up x 10,10,10

EDIT: signed up today for the parkway classic 10 miler, same race i did last april. let's see if i can get under 1:10 official.

427
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 20, 2024, 05:40:10 pm »
achilles was feeling a little tight yesterday so i did not run.

- run 43:04, 4.45 miles
new watch came today. default setting is miles, not km, and i haven't figured out how to change it yet. it's got a few more bells and whistles than the old one, as well. will take a little getting used to.

428
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 20, 2024, 09:10:04 am »
how are you loading them?

429
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 18, 2024, 07:50:40 am »
- track intervals
-- warm up
-- 2 x (7 min @ HM pace, full recovery)
-- 7 x (2 min @ 5k pace, 90s recovery)
-- cool down
got up early again to run with the club that meets at the closest track to my house. super fun. i used my wife's watch to at least try to gauge pace. HM reps were ~7:10 each, 5k pace was around 4:00-4:05, a little faster on a couple of reps, including the final one.

430
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 17, 2024, 06:50:21 pm »
morning

- run ~6.5-7 km
ordered new watch, sigh

evening

- climb x ~75 mins
not bad! worked my way through an orange one with tricky (for me) foot and balance work, and completed the long black one that i had almost done last time.

431
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 16, 2024, 07:34:33 am »
Quote from: Joe on December 11, 2024, 07:06:18 am

Visited my wife's family in Singapore. Strange country, but as far as repressed authoritarian island nations go, i can't say i find it any more objectionable than the one i live in.

lol. also, the food in singapore is incredible IME, so there's that. but yeah it's a weird place. the social engineering is really in your face.

432
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2024, 07:31:40 am »
yesterday

- run x ~13 km, ??:??
still no watch. about 40/5 degrees and light rain, which isn't exactly pleasant, but no wind and it wasn't pouring so ultimately not that bad condition-wise.

433
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2024, 04:03:59 pm »
- run ~5.5 km
to gym

- squat 215 x 5,5,5

- DB OHP 35s x 8,8,8

- GHR x 3,3,2
strict as i could be

- BSS x 10,10/leg

- superset x 2
-- paused push up x 10
-- tuck front lever hold x 20s

- kneeling ab wheel roll outs x 10,10

- climb x 20 mins
biceps/bicep tendons just not having it. seems like i need at least three days of rest between climbing sessions. weird, as i don't remember that being the case before. but i suppose the specific fitness will build over time as long as i don't be stupid and get hurt.

434
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2024, 09:32:34 am »
wednesday

- run to work, 6-6.5 km

thursday

- warm up

- climb x 90 mins
pretty good.

435
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 10, 2024, 08:35:33 pm »
how close are you to 545 for a single?

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