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Author Topic: warpspeed to the new scenario  (Read 640149 times)

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adarqui

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Re: warpspeed to the new scenario
« Reply #555 on: May 25, 2019, 04:23:07 pm »
0
Quote from: Joe on May 25, 2019, 01:02:53 pm
It's fucking hot (to me) -- like 24C (75F). Not used to this, lol.

funny how that works. 75 F is a dream to me.

it's been 90 F+ heat index here the last month or so. going to be very hot the next 6 months. tbh I enjoy it. it's hard to go fast but I love feeling scorched. :ibrunning: :ninja:
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Joe

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Re: warpspeed to the new scenario
« Reply #556 on: May 26, 2019, 11:41:36 am »
+2
26-05-19

Run --

Easy

Total 4.35mi in 39:24 [9:03 average]

Notes

Felt good! Not much to report. Upper body lifting tmrw.

Think this is very marginally the longest distance I've run since starting up again.
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Joe

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Re: warpspeed to the new scenario
« Reply #557 on: May 27, 2019, 01:19:08 pm »
+1
27-05-19

Workout ---

SS1A Chinups
BW x 2
+16kg x 3, 3, 3

SS1B Dips
BW x 2, 10, 9, 9

SS2A Wide Pullups
BW x 5, 5

SS2B KB OHP
16kg x 6, 6

Deadhangs on fingerboard
Top ledge x 14s, 14s, 13s [went a little closer to failure than I ought to on this, I think -- maybe next time I do 4 x 12s instead]

Glute activation circuit

Kneeling Ab Wheel
BW x 8, 8, 8

Notes

ROM on the ab wheel not great, but lats and core wiped by that stage of the workout anyway.

Was going to try chins with weights just for a lark not expecting more than a single rep, so nailing 3x3 was pretty exciting!
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adarqui

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Re: warpspeed to the new scenario
« Reply #558 on: May 27, 2019, 02:56:56 pm »
+1
can you do those single arm chinups now?

imagining your lats/fingers must be way stronger now after being consistent with the climbing stuff.
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Joe

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Re: warpspeed to the new scenario
« Reply #559 on: May 27, 2019, 03:50:27 pm »
+1
Quote from: adarqui on May 27, 2019, 02:56:56 pm
can you do those single arm chinups now?

imagining your lats/fingers must be way stronger now after being consistent with the climbing stuff.

Nah, haven't been climbing frequently/regularly enough for those sorts of strength gains -- probs lost a bit of strength last couples months tbh. When I was going 3xweek i could do a pretty controlled negative without any pullup specific training, so with lifting + regular climbing I think it'll be really attainable.
« Last Edit: May 27, 2019, 03:56:42 pm by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #560 on: May 28, 2019, 05:04:09 am »
+1
28-05-19

Run --

Easy

Total 4.64mi in 45:02 [9:42 average]

Threw in six strides towards the end as part of the run

SL Calf Raise off a step
+16 x 8, 7 7
then BW burnout, then DL burnout

Glute circuit

Notes

Another distance 'PR', kept it really easy. Feeling good.
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Joe

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Re: warpspeed to the new scenario
« Reply #561 on: May 29, 2019, 09:31:04 am »
+2
29-05-19

Notes

After yesterday's feel good vibes I couldn't really sleep last night and feel beat up.  :wowthatwasnutswtf:

Rest day. Flat upstairs started leaking into mine, and I've got final exams coming up. Stress abounds. Training may take a slight back foot, but it keeps me feeling good when otherwise stressed so I'm not dropping it.

@adarq -- what do you think of running form drills, like A-skips, B-skips, butt kicks, etc?
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adarqui

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Re: warpspeed to the new scenario
« Reply #562 on: May 29, 2019, 11:41:02 pm »
+1
Quote from: Joe on May 29, 2019, 09:31:04 am
29-05-19
@adarq -- what do you think of running form drills, like A-skips, B-skips, butt kicks, etc?

my advice might be a bit useless considering i don't do drills and i'm slow. :ninja:

i don't really understand a/b skips tbh.

butt kicks/leg swings/hurdle mobility, yea that stuff is effective - from a mobility/flexibility/coordination perspective.

as far as more strict running form/mechanics drills go with considerable time spent on it during a session, not much of a fan. seems like a waste to me. it's fine as part of a warmup though. probably most effective when it's done as part of a warmup, to progressively wake those motor patterns up.

2cents!

pc!
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Joe

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Re: warpspeed to the new scenario
« Reply #563 on: May 30, 2019, 05:34:02 am »
+1
30-05-19

Run --

Easy

Total 3.70mi in 35:05 [9:29 average]

Pistol squat
BWx3,3,3

SL Calf Raise
+16x8,8
SL+DL burnout

Notes

Bad sleep, legs felt totally flat. Still, run is worthwhile and this stuff happens.

Quote from: adarqui on May 29, 2019, 11:41:02 pm
Quote from: Joe on May 29, 2019, 09:31:04 am
29-05-19
@adarq -- what do you think of running form drills, like A-skips, B-skips, butt kicks, etc?

my advice might be a bit useless considering i don't do drills and i'm slow. :ninja:

i don't really understand a/b skips tbh.

butt kicks/leg swings/hurdle mobility, yea that stuff is effective - from a mobility/flexibility/coordination perspective.

as far as more strict running form/mechanics drills go with considerable time spent on it during a session, not much of a fan. seems like a waste to me. it's fine as part of a warmup though. probably most effective when it's done as part of a warmup, to progressively wake those motor patterns up.

2cents!

pc!

Thanks! Might play around with it a bit -- probably mostly, as you say, as part of warmup for a session/workout when I start incorporating those again.
« Last Edit: May 30, 2019, 05:55:50 am by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #564 on: May 31, 2019, 12:25:50 pm »
+1
31-05-19

Workout

SS1A Chinups
BW x 2
+16kg x 4, 4, 4

SS1B Dips
BW x 2
+16kg x 4, 4, 4

SS2A Wide Grip Pullups
BW x 7, 6

SS2B KB OHP
16kg x 8, 8

Deadhang Repeaters
Top ledge x BW x 2 x 6x(5on/5off) [i.e. two sets of 6 clusters of 5 seconds hanging/5 secs rest] -- failed right at end of last hang of second set.

Kneeling Ab Wheel
BW x 10, 10

Hanging Knee Raise
BW x 7, 6

Notes

Really liked the repeater protocol, even if it is unwieldy to log. Got a real forearm pump going, whereas w/ the 10-15s sets I don't really get that. Figure pump is good -- the repeater thing is more like a bodybuild rep scheme, which I think is good. My fingers are not very "mature" yet, so it's good to just get lots of TUT/practice doing it + build some specific muscle. Can progress them by increasing sets, then changing the timing -- gold standard in climbing community is 7on/3off.

Felt strong overall! I fucking suck at hanging knee raises, lol, must stick with them.

Exams started -- likely no climbing till they're finished (21/6) since it's so time consuming.
« Last Edit: May 31, 2019, 12:30:47 pm by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #565 on: June 01, 2019, 04:56:25 am »
+2
01-06-19

Run --

Total 10.2km ~6k easy then 3k progression [5:41, 5:18, 4:52], then cooldown jog. Total time 1:01:05

Notes

Didn't plan on this, and legs felt quite heavy/slow for first while, probably because of pistol squats the other day. Just felt like pushing it lightly after a while, though, so did this.
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Joe

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Re: warpspeed to the new scenario
« Reply #566 on: June 02, 2019, 05:32:08 am »
+1
02-06-19

Run --

3.86mi in 35:42 [9:41 pace]

SS1A SL Calf Raise
+16 x 10, 9, 8 [+BW burnout + double leg burnout]

SS1B Pistol Squat
BW x 4, 4, 4

Notes

Nice easy run [avg HR ~148, which is solid in this heat]. 25c/75f outside today, so I melted. Remembered to wear a hat + sun screen, though.

This makes this week a running volume PR since starting up again -- 18.3mi/30km.

Realised I logged in km yesterday rather than miles, lol. I have my watch in km and strava in miles so that I can finally build an inuitive sense of how to convert them.
« Last Edit: June 02, 2019, 05:33:40 am by Joe »
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adarqui

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Re: warpspeed to the new scenario
« Reply #567 on: June 02, 2019, 10:06:59 pm »
0
Quote from: Joe on June 02, 2019, 05:32:08 am
Realised I logged in km yesterday rather than miles, lol. I have my watch in km and strava in miles so that I can finally build an inuitive sense of how to convert them.

hah. i have a good grasp on pace km to min/mi conversions for <= 3:05 only. distance conversions are decent across the board.





you going to night of the 10k pb's this year?

last year's results are so crazy.

world lead 10k this year, prior to Rhonex dropping 26:50, was like 27:30.. and a dude dropped 27:35 at no10kpbs last year, several 27:XX's.

https://www.thepowerof10.info/results/results.aspx?meetingid=234742&pagenum=1#10000

crazy.
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Joe

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Re: warpspeed to the new scenario
« Reply #568 on: June 03, 2019, 02:36:21 am »
+1
Quote from: adarqui on June 02, 2019, 10:06:59 pm
Quote from: Joe on June 02, 2019, 05:32:08 am
Realised I logged in km yesterday rather than miles, lol. I have my watch in km and strava in miles so that I can finally build an inuitive sense of how to convert them.

hah. i have a good grasp on pace km to min/mi conversions for <= 3:05 only. distance conversions are decent across the board.





you going to night of the 10k pb's this year?

last year's results are so crazy.

world lead 10k this year, prior to Rhonex dropping 26:50, was like 27:30.. and a dude dropped 27:35 at no10kpbs last year, several 27:XX's.

https://www.thepowerof10.info/results/results.aspx?meetingid=234742&pagenum=1#10000

crazy.

Yeah, I was at the race last year! It was a super nice environment, so I hope to go back this year. The friends I went with were pretty involved in running during university, so they know or recognise a lot of the big names who came from that scene, which made watching v exciting.
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adarqui

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Re: warpspeed to the new scenario
« Reply #569 on: June 03, 2019, 08:37:58 am »
+1
Quote from: Joe on June 03, 2019, 02:36:21 am
Quote from: adarqui on June 02, 2019, 10:06:59 pm
Quote from: Joe on June 02, 2019, 05:32:08 am
Realised I logged in km yesterday rather than miles, lol. I have my watch in km and strava in miles so that I can finally build an inuitive sense of how to convert them.

hah. i have a good grasp on pace km to min/mi conversions for <= 3:05 only. distance conversions are decent across the board.





you going to night of the 10k pb's this year?

last year's results are so crazy.

world lead 10k this year, prior to Rhonex dropping 26:50, was like 27:30.. and a dude dropped 27:35 at no10kpbs last year, several 27:XX's.

https://www.thepowerof10.info/results/results.aspx?meetingid=234742&pagenum=1#10000

crazy.

Yeah, I was at the race last year! It was a super nice environment, so I hope to go back this year. The friends I went with were pretty involved in running during university, so they know or recognise a lot of the big names who came from that scene, which made watching v exciting.

yea i remember you went. cool stuff.

i've never seen that kind of speed before. 27's for 10k is absolutely flying.

so sick.

i imagine this year will be just as good or better, olympics coming up not so far off.

pc!
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