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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 19, 2026, 12:15:26 pm »
- run 1:07:22, 12.90 km
30 degrees colder than yesterday and raining. legs felt good, calves less tight than they have in days.

- run/walk 18:08, 2.10 km
with my mom, who is trying to get back into running at age 70! she signed up for a 5k in late may. proud of her.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on April 19, 2026, 10:38:21 am »
Quote from: Dreyth on April 19, 2026, 10:27:11 am
Quote from: Kingfish on March 01, 2026, 10:28:16 pm
Quote from: LBSS on February 26, 2026, 07:33:23 pm
man when was the last time you went a day without squatting 405?

no idea. i started this log from terminalvertical.com squatting 405 already. lol.

Logged in to say thats absurd

I was like 14 back then

there was a time you were stronger with 405 than me when you took a vid of a 405x5  :headbang:
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Dreyth on April 19, 2026, 10:27:11 am »
Quote from: Kingfish on March 01, 2026, 10:28:16 pm
Quote from: LBSS on February 26, 2026, 07:33:23 pm
man when was the last time you went a day without squatting 405?

no idea. i started this log from terminalvertical.com squatting 405 already. lol.

Logged in to say thats absurd

I was like 14 back then
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 19, 2026, 07:32:22 am »
19-04-26

AM
Run -- 17.64k, 1:41:29

PM
Chins, Dips, RDLs, OL Calfs, Rev Nord, Curls, Laterals

Notes

Thought I'd be feeling bad after yesterday since legs felt pretty worn out, but nope, instead this was the best long run I've ever had. 5:45 avg pace, 129 avg hr.

will try to do some lifting this afternoon

eta: got the lifting in -- feels so much better doing it separated out
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on April 19, 2026, 02:48:34 am »
Quote from: LBSS on April 18, 2026, 03:00:29 pm
oh dang, wonder if they're training up a level 7 chatbot

yeah exactly 🤣

im going to ask some vertical jump questions to alexa tomorrow.. 🤣
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by LBSS on April 18, 2026, 03:00:29 pm »
oh dang, wonder if they're training up a level 7 chatbot
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 18, 2026, 02:44:18 pm »
- MP intervals
-- warm up
-- 2 x [3 km @ ~marathon effort, 1 km jog]
-- cool down
hot today, T+DI 140. ran by feel. first set averaged 4:34, second 4:29. Rx was a 13 km progression run but (1) i've never gotten the hang of those and (2) couldn't be bothered to drive down to the flat course.

intervals.icu fitness graph has me dipping into "fresh," which i was afraid of, but i'll just stick to the plan and hopefully be sharp next sunday.

weather for race day looks like it'll be in the low 50s/~11 and partly cloudy. that's on the warm side of what i've been hoping for but could be worse. fingers crossed it's at least that good!
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on April 18, 2026, 11:51:21 am »
faster for now.. had to block bots/crawlers AND non-stop scraping from ip's in CHINA.

eeh!!!!!!
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on April 18, 2026, 11:32:29 am »
slowness could be related to scraping .. site is getting NON STOP scraped by amazonbot/applebot and maybe some others. dangit lmao

we're probably on Alexa tho :derp:
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 18, 2026, 06:49:21 am »
18-04-26

Run
- w/u
- 11k tempo [4:37 avg pace, 157 HR]
- 3k ~SubT [4:23, 4:12, 4:11]
- c/d

17.47k, 1:24:49 total

Notes

Didn't particularly intend for those last 3k to be faster, but the first of them happened without effort, so I, perhaps unwisely, decided to push just a little for the remaining 2k (HR still stayed sub 170 for those reps, which I'm pretty happy with for that combination of temperature/fatigue/pace!)

Thankfully knee bruising from yesterday no impediment here.

Will see how I feel tomorrow -- 97 load per intervals, which is the biggest session I've done other than the half and a random hard long run from last May (in which I averaged a higher HR, but ran the same distance in an extra 18 minutes. Fitness!)
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