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41
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 21, 2026, 05:05:42 pm »
- run 59:37, 10.46 km
30 (!) degrees cooler than yesterday but still pretty humid. breeze picked up toward the end, felt nice. focused on keeping HR below 130, mostly succeeded but it's hard on the steepest hills; average 125 is good.
42
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 21, 2026, 01:44:19 pm »
21-05-26

Run
- w/u
- 3 x 10' (90") [4:30 avg]
- c/d

10.4k, 54:09

Chins, dips, curls, laterals

Notes

bit of effort to get the legs turning over, but felt good
43
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 21, 2026, 09:38:38 am »
Gym work 79

Zercher squat:

20x8
60x6
60x6

Bench press:

20x8
50x5
60x5
65x5 (felt like 5RM)
65x3
60x3

RDL:

60x8
100x5 (pronated grip, grip failed)
100x8 (mixed grip)
100x8 (mixed grip)
60x8

Seated horizontal pulls to chest:

64x8
72x8
80x5

Leg press:

140x15
160x15
180x12
210x12 (but felt very dizzy after getting off, I guess the position is weird, all that blood coming down on you with your legs up and then standing up suddenly)

Seated calf raises:

10x10
10x10
15x10


Rating: Fine, but very weak bench
Bodyweight: 89 kg (+0.2 kg)

Comments: Very weak bench. No oomph whatsoever, although I'm now lighter than in the past (with a low of 87.9 kg two days ago).
44
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 20, 2026, 01:21:27 pm »
20-05-26

Run -- 5.33k, 35:22
Stationary Bike -- 30:15, 105 avg HR

Notes

Still very much plodding, but feeling fine. Run was cut short by a toilet emergency, so got rest of volume on the bike at home. Had the runs (heh) from about 3 hours after the race until the following morning, but thought I was free...hopefully I am now.

Will try to throw in a little bit of intensity tomorrow if the legs are feeling up for it.

Quote from: LBSS on May 20, 2026, 07:27:38 am
oh yeah i forgot. well anyway big ups on the huge improvement, then, haha.

and yeah having just strained a muscle for the first time in idk how long, i also think it's time to maybe get through bakken. charlie francis was all about muscle tone, iirc, and lyle thought charlie was smart. by the transitive property of blah blah blah, there's probably something to it.

yeah i do buy the notion that there is 'something' going on that explains those weeks where you are just running 20s/km faster on easy runs, workouts feel easy, etc with no obvious explanation. like i had a couple recently and it wasn't sleep, stress, diet, as far as i can tell.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 20, 2026, 07:31:37 am »
- run 49:00, 9.20 km
warm and humid, T+DI 146. it's supposed to thunderstorm tonight and then get cool again, which will be a blessing. yesterday it T+DI was 170 (!) when i was walking home from work. 95 degrees and dew point 65. nasty.

calves felt fine, still a little stiff overall, especially back where i tweaked it yesterday.
46
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on May 20, 2026, 07:27:38 am »
oh yeah i forgot. well anyway big ups on the huge improvement, then, haha.

and yeah having just strained a muscle for the first time in idk how long, i also think it's time to maybe get through bakken. charlie francis was all about muscle tone, iirc, and lyle thought charlie was smart. by the transitive property of blah blah blah, there's probably something to it.
47
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 19, 2026, 03:45:22 pm »
19-05-26

Run -- 6.08k, 40:35

Notes

ahh missed running  :P (genuinely though). achilles basically fine today, which is good. obvs this was super slow, but effort was correspondingly low, avg hr like 113

excited to be back into normal training. after some meh showings at 5k and 10k in march april, the big 5k/half pbs really making feel good about training going forward. just got to accumulate the stacked weeks, which i'm getting pretty good at now.

eta: sounded kind of like hokum on my first pass, but rereading the bakken book and taking the muscle tone stuff more seriously in light of my peaking/tapering issues and the times when i do have periods where i just feel like i'm flying
48
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 19, 2026, 07:31:12 am »
- 46:41 x [9 min easy, 1 min walk]
calves felt good. bit stiff overall, noticed it in my hamstrings during warm up. had a little back spasm in the middle of the run, as well. weird. continuous easy running tomorrow.
49
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 18, 2026, 05:59:12 pm »
- 34:34 x [4 min jog, 1 min walk]
calves felt normal. air did not: T+DI 158. tomorrow and wednesday are going to be just as bad or worse.  :huh:

careful volume rebuild: commence. will run easy on the track the rest of the work week, adding a bit of time each day, and see how that goes.
50
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 18, 2026, 01:43:08 pm »
19-05-26

Stationary Bike x 51 mins, 180 cadence, 105 avg HR

Lift -- chins, dips, pushups, curls, laterals, some very light calf raises and kb swings and such

Notes

left achilles pretty sore in the am, got better through the day. wanted to run but kept to the bike to be prudent. maybe bike again tomorrow.

Quote from: LBSS on May 17, 2026, 03:24:09 pm
congrats man! 1:26 is amazing for a debut.

thanks! not my debut though, ran 1:30:31 back in october!
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