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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 27, 2025, 05:38:57 pm »
- run 3:05, 26.80 km
went and did the 50k race loop (race is two laps). muggy (dew point 67) and i got lost a bunch, especially at the beginning and end. slower than i thought i'd go as a result. but the course is mostly quite technical and continuously up and down, very few stretches where you can open up your stride at all. there are also two stream crossings, although i ran around the first one to a nearby bridge. the second one, no choice but to ford it. last 6-7 km run in wet shoes. overall 718m/2355' of elevation gain.

it'll be fun to run this with (1) cooler and dryer conditions, (2) aid stations, so i don't have to carry all my water and food, (3) course markings.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 27, 2025, 09:47:46 am »
27-09-25

Run --
4.31k, 23:15
5k, 23:30
3.9k, 22:31

Notes

So, run to park, do the parkrun, then coffee etc run home. One friend hit a PB, which is awesome. Neither I nor my other friend at the event felt like doing hard, so we ran together as this sort of tempo-ish pace. Sensible, I think, don't want to push the PTT too far. No pain at all, so that's good! Certainly most running volume in a day for a while.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on September 26, 2025, 06:19:14 pm »
Quote from: LBSS on September 26, 2025, 08:50:12 am
my wife is super focused right now on improving her squat form, and she's been trying out all sorts of cues. i'll mention that one to her. also, it's incredible that a decade-plus into squatting heavy and ass to grass every single day, you're still finding ways to improve your own form.

goodluck!  slow to moderate tempo on the eccentric. i've seen people tiptoe the squat because of quick sloppy form.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 26, 2025, 03:47:52 pm »
26-09-25

Run -- 41:29, 131 HR

Notes

Watch was in cardio mode b/c I was planning to run to gym and do elliptical or incline walking, since foot felt slightly delicate after yesterday's session. Gym was shut/lights off? Never had that happen before, it's meant to be open 24 hours. As such, idk how far I run.

Joining pals for parkrun tmrw. Will probs try to restrain self to tempo-ish effort rather than race effort.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on September 26, 2025, 08:50:12 am »
my wife is super focused right now on improving her squat form, and she's been trying out all sorts of cues. i'll mention that one to her. also, it's incredible that a decade-plus into squatting heavy and ass to grass every single day, you're still finding ways to improve your own form.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 26, 2025, 08:45:02 am »
- run 55:24, 10.31 km, w/ 2.5 km uphill tempo in the middle
tempo splits 4:29, 4:20, 4:13. super humid and i'd run out of clean shorts so i had to wear tights  :uhhhfacepalm:
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on September 25, 2025, 02:44:13 pm »
I moved to doing calisthenics in the park for a while, just to see what happens: handle pushups, chinups, pistol squats, hill sprints, stretching, box and depth jumps.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 25, 2025, 12:57:59 pm »
25-09-25

w/u
3 x 1k on 1' off [4:22, 4:26, 4:15]
a few off [see notes]
incline walking
10' on
2' off
6' on
c/d

Lat pulldown 3 x drop
Machine dip 3 x drop

Notes

nice. idk when i last did full reps outside lol (everything pre-treadmill was outside). if this is my actually level of fitness i'll be a little annoyed given i did a fair bit of training even though there were some down periods since june. hoping it's just a lack of 'specific outdoor running fitness' and that that will catch up with general leg/lung/heart gain.

almost got ran over during the off period. was jogging and a driver i made eye contact with from a good distance decided to try to speed through rather than stop at the zebra crossing. fuckhead. he was lucky i am spry.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 25, 2025, 07:57:12 am »
- run 1:12:22, 12.38 km
back to july levels of humidity this morning, T+DI 140, so this was a tick slow. started to rain just as i was getting back to the house.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 24, 2025, 12:27:23 pm »
24-09-25

Run -- 10.01k, 1:05:09 [135 hr]

Notes

Nice. Think this was probs more like 9.5k or something based on feel and how suspiciously wiggly the line looks on strava.
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