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Author Topic: warpspeed to the new scenario  (Read 908617 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #1200 on: May 03, 2025, 12:57:49 pm »
0
03-05-25

Run -- 6.85k, 43:20
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Joe

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Re: warpspeed to the new scenario
« Reply #1201 on: May 04, 2025, 07:54:09 am »
+1
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.
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Joe

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Re: warpspeed to the new scenario
« Reply #1202 on: May 05, 2025, 07:59:57 am »
0
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
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Joe

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Re: warpspeed to the new scenario
« Reply #1203 on: May 06, 2025, 12:23:10 pm »
0
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.
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Joe

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Re: warpspeed to the new scenario
« Reply #1204 on: May 07, 2025, 04:09:39 pm »
0
07-05-25

Run -- 6.8k, 43 mins
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Joe

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Re: warpspeed to the new scenario
« Reply #1205 on: May 08, 2025, 01:00:42 pm »
0
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.
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Joe

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Re: warpspeed to the new scenario
« Reply #1206 on: May 09, 2025, 12:39:53 pm »
0
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.
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LBSS

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Re: warpspeed to the new scenario
« Reply #1207 on: May 09, 2025, 03:11:31 pm »
0
congrats on the new gig!
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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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Joe

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Re: warpspeed to the new scenario
« Reply #1208 on: May 10, 2025, 04:18:37 pm »
0
10-05-25

Run -- 7.1k, 48m

Quote from: LBSS on May 09, 2025, 03:11:31 pm
congrats on the new gig!

Thanks!
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Joe

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Re: warpspeed to the new scenario
« Reply #1209 on: May 11, 2025, 12:06:39 pm »
+1
11-05-25

Run --
7 easy, 4 moderate [5:08, 4:59, 4:55, 4:51], 1 easy, 2 moderate [4:53, 4:56), c/d

Total -- 17.61, 1:42:23

Notes

Probably longer and harder than is strictly wise, but I needed 17.1 to get to 60k for the week so decided to it. Then went on a 3 hour walk with a buddy after showering, so pretty long day in the sun. Hydrated a lot pre, on, and immediately after run, but not judiciously during the walk, so feeling a bit grim now.

Think this is narrowly my longest every run (17.27k back in 2018 the closest).
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Joe

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Re: warpspeed to the new scenario
« Reply #1210 on: May 12, 2025, 12:20:29 pm »
+1
12-05-25

Chin
+50 x 1

OAC
Negative x 1, 1

Zercher
110 x 4

Incline Fly
20 x 7, 5

Incline Curl
20 x 12, 10 [bench at different angel made it a lot harder]

Lateral
20 x 16+12, 12+10

Wide Pullup
+20 x 8 + BWx9

Dips
BW x 12+7+5

Notes

Furthering the uncanny parallels with LBSS, as predicted by the "grim" feeling, I had a headache rest of the day and through the night. Managed to sleep eventually but not pleasant. Gone in the morning until...an incredible thunderstorm broke out during a lateral raise set. Exactly at that moment I got a different epic headache radiating from right trap up to top right of skull.

I do often get pretty bad headache with pressure chage/sudden weather shifts, but then it also hit my neck/trap which is a bit unusual. That area was cramping some yesterday evening. probably just perfect storm of a...a storm, needlessly hard run, and poor hydration management in the afternoon (tho I was really ploughing back the water all evening to try to catch up, just felt like it "wasn't absording" somehow -- not an electrolytes issue i think had lots of salt, fruit etc).

Anyway, headache + storm means no run today, which was probably a good idea anyway.
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LBSS

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Re: warpspeed to the new scenario
« Reply #1211 on: May 12, 2025, 01:39:37 pm »
0
weird.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Joe

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Re: warpspeed to the new scenario
« Reply #1212 on: May 13, 2025, 01:20:11 pm »
0
13-05-25

Run -- 5.7k, 40 mins

Notes

Okay cool to hit the big milestone of 60k etc, but probs not worth it in terms of net training load over time to cook oneself so thoroughly. Session tmrw tho.
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Joe

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Re: warpspeed to the new scenario
« Reply #1213 on: May 14, 2025, 01:07:31 pm »
0
14-05-25

Run --
w/u
5 x (6' on, 1' off) [4:36, 4:31, 4:32, 4:34, 4:34]
c/d

10.18k, 55:45 total

Notes

If HR is to be believed, and I guess it should since it's from an H10 chest strap, then I need to be upping the paces soon. HR maxed at 171, rep avg 154/160/162/164/166 in 23 C weather. Legs still don't feel great though, but I guess I should just ignore that and respect the facts.
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Joe

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Re: warpspeed to the new scenario
« Reply #1214 on: May 15, 2025, 07:14:36 am »
0
15-05-25

Leg Ext
200x8 180x8 160x6 140x61

Lef Curl
72.5x6 65x7 57.5x5 45x8

Machine Chest Press
87.5x8 80x3 65x3 50x5

Pulldown
95x8 80x6 65x7 50x6

Machine Dip
95x8 80x5 65x5 50x5

Lo Row
77x10 68x5 60x5

Machine OHP
65x6 50x6 40x6

Preacher
36x6 27x8 23x6 18x6

Glute Machine
120x8 100x6 80x7

Notes

Trialed a gym near new office. Outrageously cheap tbh. Not great equipment but who cares. Forgot how efficiently you can train when just using selectorised machines.

Everything here is drop sets, copied from phone where I am too lazy to write +

Evening

Run -- 6.49k, 41:40

sub 135 hr whole time and sub 6:30 pace on same day as leg lifting. the fitness is truly coming i think
« Last Edit: May 15, 2025, 03:40:53 pm by Joe »
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