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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 12:41:51 pm »
yesterday

- run 1:13:47, 13.67 km w/ 5 x 20s strides

today

- long fast run
-- warm up x 2 km
-- 24 km @ 90% MP (ended up being more like 91%, 4:54 average)
supposed to bring a little fuel but i'm out of gels and didn't leave myself time to make any this week. oops. still pretty easy, RPE 6.5. book says this should be RPE 8, but also not to overrun it. hm.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 12:11:02 pm »
21-02-26

Run
- w/u
- 8 x (3' on / 1' off) [about 4:20 average pace, I think]
- c/d

Total - 11.1k, 1:02:22

Notes

Watch was out of battery so I used phone GPS + an interval timer app. Pace eyeballs from intervals.icu, cba to to work it out precisely. Happy to get it in given jet lag and flight-induced tiredness+stiffness.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 19, 2026, 10:22:32 pm »
20-02-26

Run -- 6.69k, 45:37

Notes

After several days of heavy tropical rain, finally a dry (but still cloudy, muggy) morning, so got outside again. Ran through the Botanic Gardens, very beautiful and rather hilly so pace was pretty much a crawl between that and the weather. Fly tonight and back early AM, so providing I'm not too stiff from being crammed into economy seats for 13 hours, should be good to hit up My 8 x 3' tmrw.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 19, 2026, 07:49:34 am »
it definitely felt like a good workout.

- run 55:55, 10.46 km
nice and easy. lovely morning, if a bit damp. 40F/5C is the perfect temperature.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 19, 2026, 05:09:57 am »
19-02-26

Run
- w/u
- 4 x (6' on / 2' off) [13.8 x 2, 13.9, 14.0 km/h reps]
- c/d

56 min total, about 10.6k

Notes

Solid. Enjoying holiday but SGP+CNY is just an overload of oily foods and meats so I'm missing my light vegetable and whole grain diet a bit
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on February 19, 2026, 05:07:21 am »
Quote from: LBSS on February 18, 2026, 07:52:43 am
- supportive speed
-- warm up
-- 5 x [1600m @ 90-92% 5k, 400m @ 80% 5k]
-- cool down
well, i'd been complaining about workouts being too easy. this one was a solid RPE 8. nice. reps were right on 4:15-4:16 pace, spot on. a few of the recovery intervals were a little slow, more like 77% (4:48 instead of 4:41), but the last one was right on the money.

my fav style of workout from the nate jenkins school of alternations!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on February 18, 2026, 07:53:50 am »
got it, thanks!
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 18, 2026, 07:52:43 am »
- supportive speed
-- warm up
-- 5 x [1600m @ 90-92% 5k, 400m @ 80% 5k]
-- cool down
well, i'd been complaining about workouts being too easy. this one was a solid RPE 8. nice. reps were right on 4:15-4:16 pace, spot on. a few of the recovery intervals were a little slow, more like 77% (4:48 instead of 4:41), but the last one was right on the money.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 18, 2026, 03:31:35 am »
18-02-26

Run -- 5.3k, 31:30

Notes

Slept badly so just a short one.

Quote from: LBSS on February 17, 2026, 09:10:30 am
i just bought a pair of red hare 8 pros to replace my evo SL's. sirpoc endorsed, and i've seen a couple other threads where people say they fit the same as evo SL's in the same size (half a US size up from normal). looking forward to them!

if you were planning a trip to the states anytime soon i'd ask you to pick me up a few li-nings in singapore, i bet they're cheaper there  ::)

ETA: did you have a chance to try on any of the other li-nings? specifically, the feidian challengers? just a little worried about width, only reason i haven't pulled the trigger on a pair yet.

Li-Nings are TTS for me (or same as I use for Clifton 8/9, Evo SL and Zoom Fly 6). I did try the Feidian 6 Challenger, yes! Volume-wise, width wasn't an issue, but the midsole felt narrow. Less narrow than, e.g., Puma Deviate Nitro (unwearable for me), but a touch narrower than Evo SLs. I'd say I'd be fine with them as an occasional race shoe but not as a regular training (hence skipping them).
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on February 17, 2026, 09:10:30 am »
i just bought a pair of red hare 8 pros to replace my evo SL's. sirpoc endorsed, and i've seen a couple other threads where people say they fit the same as evo SL's in the same size (half a US size up from normal). looking forward to them!

if you were planning a trip to the states anytime soon i'd ask you to pick me up a few li-nings in singapore, i bet they're cheaper there  ::)

ETA: did you have a chance to try on any of the other li-nings? specifically, the feidian challengers? just a little worried about width, only reason i haven't pulled the trigger on a pair yet.
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