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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 17, 2026, 08:12:31 am »
- run 1:11:48, 13.68 km, w/ [8 x 30s @ 5k effort, 2:30 easy] in the middle
felt nice, pace on the surges was all over the place but they were all either uphill or downhill so whatever.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 17, 2026, 04:14:53 am »
17-02-26

Run
- w/u
- 3 x (10' on / 2' off) [13.7kmh]
- c/d

Total 56 mins

Lift -- Back Extension, Leg Press, OL Calfs, a bit of beach muscle stuff

Notes

Bought a Li-Ning Red Hare 9 Pros. It's like if you took the Evo SL and added the best parts of a Hoka shoes (wide base, nice upper). A++ and half the price of equivalent shoes.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 16, 2026, 09:00:13 am »
16-02-26

Run -- 8.07k, 50:00

Lift -- Chins, Chest Press
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on February 15, 2026, 09:39:28 am »
humidity builds character. or so i tell myself.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 15, 2026, 09:37:44 am »
- run 1:15:19, 13.67 km
first time doing the outdoor 8-mile loop since the storm. mostly clear but there were a few sections that weren't shoveled/plowed or where there was black ice and i had to slow down. not bad, though. it's supposed to be pretty rainy for the next week, we should have a lot more melting.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 14, 2026, 09:26:09 pm »
15-02-26

Run -- 9.02k, 54:45

Lift -- full body mix of gym machines

Notes

Outside today. Got a taste of the LBSS experience, as its 80F and 80% humidity here. Didn't feel as awful as expected, but legs a bit tired from two days of session-y type running in a row. Bit behind target for the week but feel like I'm ahead of expected fitness and adaptation, so not concerned.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 14, 2026, 01:16:27 pm »
last night

- treadmill run x 30 mins easy

- squat 235 x 5,5

- calf raise 235 x 6,6

- gettin' old strength circuit

- treadmill run x 30 mins easy

today

- strong run
-- warm up
-- 15 km @ 85% of 5k pace (4:28 average)
-- cool down
RPE 7.5-8, nice. done outside, the ~5 km loop spot is finally clear of snow/ice.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 13, 2026, 10:09:15 pm »
14-02-26

Run -- 10 easy, 10 @ 12km/h, 5 easy, 10 @ 12 km/h, 10 easy

Notes

Sleepy so kept it a bit short. Sort of a halfway workout I guess, with some high zone 2 low zone 3 stuff. Will try for a longer one tomorrow, maybe even outside as oppressive as the weather is here
39
Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on February 13, 2026, 10:18:30 am »
1/15/25 Thursday BW = 188.0
OHP 10x95, 10x95, 10x95, 10x95.
Chin up 6, 6, 6, 6,
Dip 20, 20, 20, 20.
Ab Leg raise 20, 20, 20.

1/16/25 Friday
Treadmill 45 mins 3.54 miles

1/21/26 Wednesday
Treadmill 45 mins 3.41 miles

1/22/26 Thursday BW = 189.0
Push up 15, 20, 20, 20, 20.
Row 12x70, 12x70, 12x70.
Dip 20, 20, 20.

1/23/26 Friday
Squat 5x135, 5x185, 5x185, 5x185, 5x185.
Dumbbell lunge 10x40, 10x40, 10x40.

1/27/26 Tuesday
Treadmill 45 mins 2.27 miles

1/28/26 Wednesday BW = 188.0
Push up 20, 20, 20, 20, 20.
Row 12x70, 12x70, 12x70.
Pull up 5, 5, 5, 5.

1/29/26 Thursday
Squat 5x135, 3x185, 1x205, 1x225, 4x205, 5x195, 5x195.
Deadlift 5x185, 5x205, 8x225, 8x225, 8x225.

2/3/26 Tuesday BW = 187.8
Treadmill 45 mins 3.48 miles

2/4/26 Wednesday
Pull up 5, 5, 5.
Push up 25, 25, 25, 25.
Dip 10, 15, 15, 15.

2/5/26 Thursday
Squat 5x185, 5x195, 5x195, 5x195.
Deadlift 5x185, 5x205, 5x225, 5x225, 5x225.

2/6/26 Friday BW = 190.2
Treadmill 45 mins 3.32 miles

2/10/26 Tuesday BW = 188.8
Treadmill 45 mins 3.55 miles

2/11/26 Wednesday
Push up 25, 25, 25, 25,
Chin up 6, 6, 6.
Dip 20, 20, 20.

2/12/26 Thursday
Squat 3x185, 8x185, 8x185, 8x185.
Dumbbell lunge 11x40, 11x40, 11x40.

2/13/26 Friday
Treadmill 30 mins 2.38 miles

Still moving. Life is wearing me down in general. Ready for my next big win.

My body is feeling good and I am hanging in there. Peaks and Valleys.

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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 13, 2026, 10:18:10 am »
last night

- easy run
feeling a bit of that posterior knee "thickness," decided to rest it.
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