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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 02:25:07 pm »
27-03-26

Run -- 5.9k, 39:37

Notes

plod plod plod. properly tired. Did like 20k steps on top of the workout yesterday + sleep's been bad. Might tone back the reps tomorrow a bit, as well, depending how I feel.

Did dip into green form on intervals.icu last week, so no surprises that I'm a bit rougher this week. As Sirpoc says, 'green too keen; gray you're okay'. 57 is == all-time high for fatigue, and the last few times I hit that number I took proper time off rather than keeping rolling. Firstly a testament to improved fitness/durability/solidity, but secondly something to be careful of! Also nearing all-time-high for fitness (I think I'll probably hit it either tomorrow or Sunday). So yeah just something for me to pay attention too -- whole point is not to cook myself!
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Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« Last post by LBSS on Today at 06:37:08 am »
start journaling again! even though it's basically just me, joe, kingfish, raptor, and occasionally loopy and one or two others who still update here. just having the external accountability of posting here still helps me keep myself accountable.

weight goals have to be linked to diet, have you been changing your diet at all? running 5k a day is good for you but it only burns a few hundred calories.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 06:32:48 am »
yesterday

- run 1:15:18, 13.60 km
nice, warm but took it easy and didn't feel as hard as the other day.

today

- run 41:06, 7.83 km w/ 4 x 20s strides in the middle
temps headed down again and it was drizzling. felt pretty good.

no run tomorrow, as i'm playing in an all-day scrabble tournament that starts in the morning. hopefully will wake up sunday feeling ready to run fast!
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Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« Last post by scoobychau on Today at 12:23:52 am »
For some reason, i saw a TAP on my chrome with a big A symbol.
This reminded me of Adarq.org....  so i come here to check this site.

Exactly 1 year... ago... was my last update and LBSS responded.  So kind of him.

i am no longer 200lbs.. but i am still 19xlbs.
in NOV and Dec of 2025... i gave myself a challenge to run 30min per day ... so about 5km or so.. 
i did it for 2 months and i did not lose any lbs.   So the motivation died in JAN of 2026....

I joint a Duathlon race.. and i placed last. in JAN

I ran a little more... but still not serious or motivated...
I joint the 2nd race of the series.. and.. i got better... placed like 2nd last but with like 5 others did not complete.
but state dont lie,   i am faster in both first 2km run and the finaly 4km run ... (mean while the 20km bike is more or less the same)

Anyway... i am not so motiviated still.. but.. I am resuming. the weight lose get fit..... mission.

Actually... in the beginning of 2026.. i told myself may be i will try to learn how to do a Side Split this year.. may be i try to stretch to 10 min everyday.. and hope to do a split in March...

now is already March... and... i stopped stretching everyday... after the first 2 month....  all this... mission goal are... just talk and give up too too early.
may be i should use a journal again.. this should keep me going.

who know...
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 26, 2026, 06:29:16 pm »
26-03-26

Run
- w/u
- 4 x (6' on / 1'30" off) [4:20 avg]
- c/d

10.47k, 57:52

Notes

two reps ~4:08, two reps ~4:30. half with wind, half into the wind. Wind is just brutal here lately I'm so tired of it. Was feeling a bit tired so dropped the last rep and did a longer cooldown for a similar total volume.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 25, 2026, 05:01:14 pm »
25-03-26

Run -- 8.33, 55:46

Notes

too freakin' windy lately
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on March 25, 2026, 07:43:46 am »
that's interesting, i just bought it as well, along with the sirpoc book. building a small collection, lol. and yeah 100% agreed re: indexing.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 25, 2026, 07:39:17 am »
- supportive speed
-- warm up
-- 16 x [500m @ 110-112% MP w/ 30s walking recovery]
-- cool down
more like 111-113%, close enough. RPE 6.5-7, short reps just don't feel that hard.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 24, 2026, 04:44:43 pm »
24-03-26

Run
- w/u
- 3 x (10' on / 1'30" off) [4:25 avg]
- c/d

10.92k, 56:59

Lift - one set each of various upper body things

Notes

Legs heavy, unsurprisingly.

Windy af today. Was like 4:15 with the wind and 4:30 into it.

Picked up Bakken's book on Norwegian training, too. He suggests that the 10' reps are both (a) the most important and (b) the hardest threshold suggestions, and so suggests doing them on Thurs rather than Tuesday, especially if, like the weekend warrior that I am, you do a weekend-weighted training schedule. Interesting! My tuesday sessions are certainly usually the lowest quality so maybe I'll make that swap.

These fitness books, esp the self-published ones, would really benefit from indexing.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 24, 2026, 07:45:49 am »
true, that is definitely the hope/whole idea of training. but we'll see! mini-taper, commence.

- run 58:55, 10.45 km
chill is back, it was just above freezing this morning. HR lower than it's been, amazing how much HR and air temp seem to correlate.
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