526
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 10, 2025, 04:18:37 pm »
10-05-25
Run -- 7.1k, 48m
Thanks!
Run -- 7.1k, 48m
congrats on the new gig!
Thanks!
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527
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 09, 2025, 12:39:53 pm »
09-05-25
RDL
150 x 7
Rev Nord
+20 x 7
OAC Partials
BW x 1, 1, 1
Inc Fly
20 x 6
Inc Curl
20 x 11+7+5
Lateral
20 x 16, 14
Dip
BW x 15+7+5
Run -- 4.10k, 29:00
Notes
Bit flat, got the lift done in like 25 mins, just not feeling in the mood for much more than that. Guess I'm really in a gym maintenance phase.
Run 11 days in a row, lol, that's defo a PR, not sure I ever did 6 in a week before this block even. Taking easy days turbo slow definitely helps with that.
Starting an exciting new job in like 10 days' time which will mean more work, so getting as much training in as I can in the run-up. Will see how training adapts to that.
RDL
150 x 7
Rev Nord
+20 x 7
OAC Partials
BW x 1, 1, 1
Inc Fly
20 x 6
Inc Curl
20 x 11+7+5
Lateral
20 x 16, 14
Dip
BW x 15+7+5
Run -- 4.10k, 29:00
Notes
Bit flat, got the lift done in like 25 mins, just not feeling in the mood for much more than that. Guess I'm really in a gym maintenance phase.
Run 11 days in a row, lol, that's defo a PR, not sure I ever did 6 in a week before this block even. Taking easy days turbo slow definitely helps with that.
Starting an exciting new job in like 10 days' time which will mean more work, so getting as much training in as I can in the run-up. Will see how training adapts to that.
528
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 08, 2025, 01:00:42 pm »
08-05-25
Run --
w/u
3 x (10' on / 1' off) [4:40, 4:35, 4:32]
c/d
10k / 54:00 total
Notes
Feeling tired but fitness is clearly coming, the ideal I guess. Rep HRs were like 159/165/168, with a max at 173, so that's a good sign. Probably will bump up 5-10 when it gets hot again.
Run --
w/u
3 x (10' on / 1' off) [4:40, 4:35, 4:32]
c/d
10k / 54:00 total
Notes
Feeling tired but fitness is clearly coming, the ideal I guess. Rep HRs were like 159/165/168, with a max at 173, so that's a good sign. Probably will bump up 5-10 when it gets hot again.
529
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 07, 2025, 04:10:32 pm »that's interesting, i've heard raves about the bostons as well. was considering a pair because they're allegedly closer to a pre-superfoam-style racing flat like my beloved kinvara ~8-13s. what don't you like about them?
evos are great, though. lightweight, responsive without being too squishy, corner pretty well for high-stack shoes (better than novablast).
- run 55:55, 9.63 km
sore, especially in glutes but also quads a bit. nice recovery pace, HR never went over 136 and averaged 125.
Yeah Boston 12s had rave reviews so I was primed to get them on the cheap when the 13s came out. They just don't quite click for me. The upper/lacing is very weird, and they feel a bit stiff. Much prefer my Zoom 6s for sessions.
530
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 07, 2025, 04:09:39 pm »
07-05-25
Run -- 6.8k, 43 mins
Run -- 6.8k, 43 mins
531
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 06, 2025, 05:40:44 pm »- run 1:31:46, 16.16 km
without planning too carefully, and actually running a slightly different route than i'd meant to, absolutely nailed ten miles door to door (10.04, to be exact). high-five! this route has 207m total elevation gain, including one long (>1 mile pretty much dead straight) and steep climb. that equates to less than half of the rate for the 50k i signed up for in october. gonna have to start finding some alternatives with more hills.
knees felt 100%. also, first run in adidas evo SL. liked them, will continue to use for long runs.
I very nearly bought a pair of these, but ended up getting Boston 12s on a big price drop after the 13s launched, and mildly regretting it. Evo SL's seem rad.
532
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 06, 2025, 12:23:10 pm »
06-05-25
Run --
w/u
5 x (6' on / 1' off) [4:40, 4:35, 4:36, 4:36, 4:35]
c/d
Total, 9.8k, 54 mins
Notes
Nice, nailed it. Unsurprisingly, oing the rep on a smaller loop makes it easier to be consistent.
Run --
w/u
5 x (6' on / 1' off) [4:40, 4:35, 4:36, 4:36, 4:35]
c/d
Total, 9.8k, 54 mins
Notes
Nice, nailed it. Unsurprisingly, oing the rep on a smaller loop makes it easier to be consistent.
533
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 05, 2025, 07:59:57 am »
05-05-25
Chin
+50 x 1
OAC
@~120 degrees x 1
@~90 degrees x 1
negative x 1
Zercher
110 x 3, 2
Incline Bench
80 x 4
70 x 5, 5
Curl
25 x 8, 7, 6
Lateral
25 x 10+7+5+4
Wide Pullup
+20x7 + BW x 7 + 5
Dip
BW x 11+5+4
Bench Side Bend
+10x10 + BWx8
Ab Mat
+24x11 +8x8 + BWx8
Run -- 5k, 34:40
Chin
+50 x 1
OAC
@~120 degrees x 1
@~90 degrees x 1
negative x 1
Zercher
110 x 3, 2
Incline Bench
80 x 4
70 x 5, 5
Curl
25 x 8, 7, 6
Lateral
25 x 10+7+5+4
Wide Pullup
+20x7 + BW x 7 + 5
Dip
BW x 11+5+4
Bench Side Bend
+10x10 + BWx8
Ab Mat
+24x11 +8x8 + BWx8
Run -- 5k, 34:40
534
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 04, 2025, 07:54:09 am »
04-05-25
Run --
w/u (6.3k easy)
5k progressing from steady to subT [5:03, 4:56, 4:42, 4:43, 4:33], so 23:57 total
c/d
14.5k total, 1:20:30
Notes
Well, that was a glorious run. Easy pace was popping from the start (same effort and HR as I usually target, but like 30s/k faster). Then hitting a 23:xx 5k after 6k+ of easy running with HR splits [162, 165, 170, 171, 175] like that is pretty exciting. Fitness is actually coming.
Run --
w/u (6.3k easy)
5k progressing from steady to subT [5:03, 4:56, 4:42, 4:43, 4:33], so 23:57 total
c/d
14.5k total, 1:20:30
Notes
Well, that was a glorious run. Easy pace was popping from the start (same effort and HR as I usually target, but like 30s/k faster). Then hitting a 23:xx 5k after 6k+ of easy running with HR splits [162, 165, 170, 171, 175] like that is pretty exciting. Fitness is actually coming.
535
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 03, 2025, 12:57:49 pm »
03-05-25
Run -- 6.85k, 43:20
Run -- 6.85k, 43:20
536
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 02, 2025, 01:28:17 pm »
02-05-25
OAC Partials
BW x 1, 1, 1 [from like 120 degrees L and 90 degrees R, was weaker than the other day, attempts from bottom got nowhere]
Zercher
100 x 6 + Rev Nord +10x5
RDL
150 x 6
Inc Fly
17.5 x 12+6+4
Inc Curl
25 x 7, 6
Lateral
25 x 9+6+5
Pushdown
30 x 10, 8
Lat Prayer
35 x 10, 8
Dip
BW x 11 + 6 + 4
Run -- 4.7k, 30:30
Notes
Didn't feel like benching today. First half of run sucked but once post-gym lactic was gone felt better (I guess, idk what actually happened tbf)
OAC Partials
BW x 1, 1, 1 [from like 120 degrees L and 90 degrees R, was weaker than the other day, attempts from bottom got nowhere]
Zercher
100 x 6 + Rev Nord +10x5
RDL
150 x 6
Inc Fly
17.5 x 12+6+4
Inc Curl
25 x 7, 6
Lateral
25 x 9+6+5
Pushdown
30 x 10, 8
Lat Prayer
35 x 10, 8
Dip
BW x 11 + 6 + 4
Run -- 4.7k, 30:30
Notes
Didn't feel like benching today. First half of run sucked but once post-gym lactic was gone felt better (I guess, idk what actually happened tbf)
537
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 01, 2025, 12:56:55 pm »
01-05-25
Run --
w/u
3 x (10' on / 1' off) [4:53, 4:57, 4:49]
c/d
9.8k, 55 min
Notes
The middle rep was slightly uphill, other two slightly down. 28 C today, but HR was fine. Legs pretty tired, so probs easy tmrw and sat and put some quality in the sunday long run, when it should also be cooler
Run --
w/u
3 x (10' on / 1' off) [4:53, 4:57, 4:49]
c/d
9.8k, 55 min
Notes
The middle rep was slightly uphill, other two slightly down. 28 C today, but HR was fine. Legs pretty tired, so probs easy tmrw and sat and put some quality in the sunday long run, when it should also be cooler
538
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 30, 2025, 04:08:36 am »
30-04-25
Run -- 6.5k, 45:30
Notes
Only like 12 hours after yesterday's session so a real plob, but like 135hr and avoided the heat
Yeah something like this is probably sensible. Realistically it'll be PB&J sandwiches b/c I'm too much of a prig to go ham on the sat fats everyday.
Run -- 6.5k, 45:30
Notes
Only like 12 hours after yesterday's session so a real plob, but like 135hr and avoided the heat
Yeah something like this is probably sensible. Realistically it'll be PB&J sandwiches b/c I'm too much of a prig to go ham on the sat fats everyday.
539
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 29, 2025, 12:26:38 pm »
29-04-25
Run --
w/u
5 x (6' on / 1' off) [4:44, 4:38, 4:38, 4:38, 4:38]
c/d
Total, 10.06k, 56:30
Notes
Nailed the pacing this time, nice.
24 C today so HR a bit higher than usual even if effort was lower.
Run --
w/u
5 x (6' on / 1' off) [4:44, 4:38, 4:38, 4:38, 4:38]
c/d
Total, 10.06k, 56:30
Notes
Nailed the pacing this time, nice.
24 C today so HR a bit higher than usual even if effort was lower.
540
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 28, 2025, 07:49:28 am »
28-04-25
Zercher Squat
100 x 5, 3
Chin
+50 x 1
OAC Attempts
L - got to 90 degrees then stalled; R - got to 135 degrees then stalled
OAC Negative
BW x 1, 1
Incline Bench
80 x 4
70 x 6, 5
Incline Curl
25 x 8, 7
Lateral Raise
25 x 9 + 7 + 5 + 4
Wide-Grip Pullup
+20 x 8 + BWx 7 + 5
Bench Side Bend
+10 x 8 + BWx11
Dips
+10 x 8 + BW x 6
Notes
Another week eating to appetite, another new low weigh in, another week of struggling on incline bench. Going to really make the effort to to up the kcals this week, can only help lifting and running.
That said, seems to have helped with OACs, since that's the first time I've done a legit pll from the bottom with either arm. Probably strong enough to hit one on the left already with perfect conditions (i.e. not day after PB running volume, and not in a session where I've already done Zercher squats and an RPE 8 single weighted chinup)
Zercher Squat
100 x 5, 3
Chin
+50 x 1
OAC Attempts
L - got to 90 degrees then stalled; R - got to 135 degrees then stalled
OAC Negative
BW x 1, 1
Incline Bench
80 x 4
70 x 6, 5
Incline Curl
25 x 8, 7
Lateral Raise
25 x 9 + 7 + 5 + 4
Wide-Grip Pullup
+20 x 8 + BWx 7 + 5
Bench Side Bend
+10 x 8 + BWx11
Dips
+10 x 8 + BW x 6
Notes
Another week eating to appetite, another new low weigh in, another week of struggling on incline bench. Going to really make the effort to to up the kcals this week, can only help lifting and running.
That said, seems to have helped with OACs, since that's the first time I've done a legit pll from the bottom with either arm. Probably strong enough to hit one on the left already with perfect conditions (i.e. not day after PB running volume, and not in a session where I've already done Zercher squats and an RPE 8 single weighted chinup)