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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 28, 2025, 08:21:59 am »
28-03-25

Run -
w/u
8 x (3' on, 1' walking) [4:49, 4:33, 4:40, 4:23, 4:27, 4:28, 4:43, 4:29]
c/d

Total 10.64k, 1:04:08

Notes

Felt great. Average rep HR was 150s first few reps, then finished high 160s. Good pae progression except that penultimate rep, no sure what happened think I probably just zoned out because I didn't find this workout that hard [deliberately keeping it moderate as a build up proper fitness].
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 27, 2025, 06:03:14 pm »
- run 52:09, 9.50 km
a little shorter than i meant to go, oops
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 27, 2025, 07:55:37 am »
27-03-25

RDL
150 x 4

Reverse Nordic
+20 x 5

Wide Pullup
+20x11 + BWx8

Incline Bench
80 x 5 + 60x8

Lateral
25 x 11

Notes

Super rushed. Glad I got this in, though. Depending on how recovery feels, may hit another [running] session tomorrow, something like 8x3'
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 26, 2025, 03:37:08 pm »
regarding warmups, after watching the video, i don't think i really need to change anything, except for races. a few joint circles and leg swings are enough for easy runs and for workouts i run 1.5-2+ km easy before getting into the quality work, which i seem to be able to get right into. by all accounts, HR/RPE are what counts for easy running, not pace.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on March 26, 2025, 03:34:24 pm »
got it, makes sense.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on March 26, 2025, 11:02:10 am »
Quote from: LBSS on March 26, 2025, 07:52:05 am
what do you think changed to make you unable to do the morning 495s? or if not unable, then at least made you think it's not wise to keep doing them?

i've been doing them (495x1 am/pm) for 100+ straight days already and know that if i keep the same routine at the same BW, then it can just go on indefinitely  until i get very old.

i deviated from my routine slowly by adding more intensity to the other exercises. my recovery redlined and now i'm toast. i'm going to give myself 1-2 easy weeks until i freshen up again and then repeat the same routine with better management of intensity on the other exercises.

on a good note, at least my core is not the weak point. i did not fatigue or strain my lowerback because i stayed away from heavy compound pulling (rows) and just kept it light on the pulls.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 26, 2025, 08:18:54 am »
26-03-25

Run - 9.30k, 56:44
A few strides and 2 x 10 pogo hops near the end

Notes

Surprisingly fresh given 30 mins of fairly hard work in yesterday's workout.

Quote from: LBSS on March 26, 2025, 07:48:21 am
funny, we ended up doing very similar workouts today, just with the sets and duration flipped.

lol yes, between that and the warmup video, a day of much serendipity
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on March 26, 2025, 07:52:05 am »
what do you think changed to make you unable to do the morning 495s? or if not unable, then at least made you think it's not wise to keep doing them?
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on March 26, 2025, 07:48:21 am »
funny, we ended up doing very similar workouts today, just with the sets and duration flipped.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 26, 2025, 07:45:39 am »
lol, it looks like he got someone to help him with lighting and, like, not wearing a t-shirt with the collar completely worn out. well, good for him. uncanny timing for the subject matter, will watch today.

- track threshold
-- warm up
-- 6 x 5 min @ threshold (4:08, 4:09, 4:07, 4:06, 4:05, 4:05), 1 min walking rest
-- cool down
threshold for me, per the jack daniels VDOT calculator, is 4:12. so by that measure, these were a little too fast, especially the later sets. OTOH, heart rate was upper 150s to lower 160s on all but the final set, and breathing was never labored. had a hard time keeping consistent pace in the first few sets. felt like a real workout, i was tired at the end. upper legs a little sore and, oddly, my left hamstring and right quad are a little more sore than their counterparts.
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