Recent Posts

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21
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 29, 2026, 02:28:15 pm »
yesterday

nothing, just straight-up too tired.

today

- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:01-4:11 w/ 60s+ rest
-- cool down
in AP4s. negative split overall, i.e., the latter five intervals were quicker on average than the first five. warm running to hot in the sun but less humid than it's been and there was a nice breeze. did my new road loop again, think i'll stick with ut.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 29, 2026, 08:43:29 am »
29-08-26

Run - 12.25k, 1:25:24 (power-walking breaks at 5k and 9k just to give lower legs a breat, those were like 8:45 pace and manage to keep HR upper 110s, lol)
Gym cardio - 41:26, 126 hr

Notes

decent enough, not pain free but never too bad, but kept it conservative with the two quicker walking breaks.

don't think i remarked about it then, but i did 9 hours 11 mins of cardio last week, of which probably ~3-3.5 hours was running (two actual runs + ~10-20 mins each other day with running to/from the gym, etc) and ~100 mins was SubT+. plus probably more lifting volume than was sensible at the weekend. so not too surprising that i have been rather tired this week (+ a bug going around at the office, though i did not succumb, may have been fighting it off, + weather has changed and it's darker in the AM, so harder to get moving).

anyway looking at the running number, maybe i am still going a bit too much relative to stage of rehab. hard to say. maybe time for a second PT visit just for a follow up. has been 104 days (!!) since the hackney half, after all...
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 28, 2026, 04:05:25 pm »
28-08-26

Run - sort of 2 x 3k progression w/ 1k strong easy recover [5:30, 4:50, 4:30 - 5:30 - 4:47, 4:28, 4:12 - 5:25, 5:37] for 8.48k, 41:45

Notes

had a lie in an so squeezed this in over lunch, hence making it a bit faster; will do the next session sunday rather than tmrw as such.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 27, 2026, 03:44:07 pm »
27-08-26

cardio - 1:07:09, 120 hr

Notes

super sleepy, so just easy today and no lifting
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 27, 2026, 11:38:14 am »
- run 59:29, 10.55 km
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 26, 2026, 03:32:14 pm »
26-08-26

Cardio - 1:07:12, 125 hr

Quote from: LBSS on August 26, 2026, 10:20:02 am
Quote from: Joe on August 25, 2026, 04:08:34 pm
achilles feeling pretty decent. still going to play it slow, though.

smart.

indeed, as today felt they felt pretty stiff, alas, but not too bad
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 26, 2026, 10:21:24 am »
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:13-16
-- cool down
found a ~1 km road loop that's, while not flat, at least free of steep climbs and very light on vehicle traffic. the neighbors there are gonna think i'm so weird.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on August 26, 2026, 10:20:02 am »
Quote from: Joe on August 25, 2026, 04:08:34 pm
achilles feeling pretty decent. still going to play it slow, though.

smart.
29
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on August 26, 2026, 09:32:13 am »
Gym work 97

Medium bar squat (heels elevated): 20x5, 60x5, 80x5, 100x3 (difficult), 80x5, 80x5 (heels NOT elevated, narrow, deep)
Half squat (explosive): 80x5, 80x5
Bench press, narrow grip: 20x5, 50x5, 60x3, 70x4, 70x4, 70x4, 50x12
Hip thrust: 60x10, 90x10, 110x10, 130x5 (tired), 90x10

Workout time: 14:20-15:30
Workout duration: 1h10min
Bodyweight in the morning: 89.6 kg (+0.5 kg)
Exhaustion level: 11/10

Comments: Hip injury is still there but I could do 3 reps with 100 on the squat so it's a bit better, I would say 85-90% there. Tried deeper squats with 80 kg without my heels elevated and could do them well, even with a narrower stance, so it's a matter of strength, not mobility, when I can't do them with a heavier weight. I will try to pursue this stance and depth, because I don't like how unstable I feel when I raise my heels on something.

On the bench I simply couldn't do a 5th rep on any of my work sets but could get 4 reps on all three of them.

Once I got to the hip thrust 45 minutes already passed from my workout, so I was already tired. Still, got quite a volume there.
30
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 25, 2026, 04:08:34 pm »
25-08-26

Cardio
- w/u
- 3 x 9' (1') elliptical [~160 hr]
- 3 x 2' (1') stairs [~165 hr]
- c/d
1:01:00 total

Lift -- just calves

Notes

solid sesh, upper still sore. could have run this workout, i think, achilles feeling pretty decent. still going to play it slow, though.
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