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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 06, 2026, 06:21:26 pm »
yesterday

- run 59:00, 10.44 km
easy, fine.

today

- strong run
-- warm up
-- 2 x 4.3 km @ 4:30 pace w/ 90s rest
-- cool down
annoyed. legs and lungs felt up to the Rx'd workout (13-14 km @ ~4:24 pace) but my brother is in town and he and my parents brought fried chicken over for lunch. so, my stomach felt awful. haven't been that close to throwing up during a workout since i don't remember when. not a total loss but so much less than it should have been. it's weird since i generally have a "good" stomach. but what are you gonna do. also slept like shit last night, which i'm sure didn't help. T+DI 143.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on September 06, 2026, 02:58:07 pm »
Went in the park, played some one on one, then tried some jumps and my legs just shut down - I had a few collapsed plants off one and one off a right-left plant off two where I didn't even get off the ground, my CNS simply shut down the jump completely. Will need to rest.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 06, 2026, 08:20:05 am »
06-09-26

Run - 12.35k, 1:20:13
Stairmaster - 30', 134 hr
+ a bit more running to get home etc
~2:09 total in the end

Notes

9h42m on the week, of which 86m SubT, 12m 5k effort  :ibrunning: actually feeling pretty good, achilles feeling solid. but that's 4 big weeks in a row, and 6 of the last 7 over 8 hours, so just going to be sensible and take a slight down week this coming week. Mostly that'll just mean Monday off and then an easier session on Tuesday? tbd what i decide to do on tuesday, really, but that's the rough shape of it. time to absorb some of this rather than build more fatigue.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 05, 2026, 08:36:26 am »
05-09-26

AM

Run
- w/u
- 1k @ SubT [4:07]
- 6 x 2' @ 5k effort (1' walking rest) [3:46 average]
- 1k @ SubT [4:13]
- c/d (including some gym elliptical and pogo hopping plyos)

Lift
RDL - 130 x 5, 5
SL Calf Raise - don't remember exactly, did like 2 or 3 sets dynamic with 50/60kg, then 2 sets of the 4 x (6"/6") setup with +75
Rev Nord - +8 x 5, 4
BSS - +85 x 4, +65 x 8
some abs

PM
Lift - Chins, Dips
Bike - 4 x 4' (1') @ SubT effort

Notes

achilles feeling good, basically nothing during the run, even at pace. similarly, by far the most pop/bounce i have been able to put into pogos and that's with minimal pain as well. that said, this was first time touching proper pace in a while which was maybe foolish, so we'll see how things feel tomorrow.

will try to get 4 x 5' SubT-ish effort on the bike in the PM.

plan is to take a planned rest day on monday, since i've accumulated quite a lot of volume and quality the last few weeks. recording this intention here so i stick to it.
85
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 04, 2026, 03:44:08 pm »
04-09-26

Run -- 7.11k, 47:48

Notes

fit this in at lunch; achilles feeling pretty okay, but bad headache all day
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 04, 2026, 01:08:08 pm »
- SubT 10 8 x 3 mins
-- warm up
-- intervals @ 4:07-14 w/60-120s walking rest
-- cool down
last two rest periods were longer to bring HR down. T+DI 156. legs felt fine, but it was so hot and i want to be able to run hard on sunday so i cut the last two reps.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 03, 2026, 07:03:41 pm »
- run 58:07 10.48 km
had to run in late afternoon, after we got back from virginia. T+DI 163, second-highest of the year. surprised by how "quick" my average pace was under the circumstances, although i did allow a little HR drift because of the conditions: averaged 130 and peaked at 143, so still not high but a little higher than it strictly should be for an easy run. left achilles and hamstring tendons (at the knee) both feeling a little the worse for wear. i'm going to try to get up and run tomorrow but if they feel achy at all, i'll bail.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 03, 2026, 01:42:31 pm »
03-09-26

Cardio
- w/u [inc 20' run]
- Elliptical - 10' on / 1' off / 5' on / 1' off
- Stairmaster - 3 x 5' (1' )
- c/d

1:12:55 total

Lift - OL Calf isos, OAC isos

Notes

achilles still feeling pretty good. got a pair of clifton 10s to replace my retired 9s that i have used as walking shoes and kind of wondering to what extent walking in the 9s has been an issue. i walk a lot, and man the contrast between the new 10s and the old 9s is pretty stark, the 9s feel like walking on sponges.

Quote from: LBSS on September 03, 2026, 01:28:59 pm
Quote from: Joe on August 31, 2026, 08:18:02 am
hell yeah. 4 consecutive days of ~8.5-9 hours of sleep is probably a big factor here.  :ibrunning:

taunting me.

heh, rare that i sleep past 6.30 even on the weekends, so present me is also feeling taunted
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Joe on September 03, 2026, 01:41:16 pm »
Quote from: LBSS on September 03, 2026, 01:29:52 pm
not just advocating for but doing, IIRC!

yeah pretty sure there was a timelapse video of the 1000 lunges on a basketball court. i remember doing the 1000 lunges once myself as well lol. good times.

eta: guess i was thinking of this: https://www.youtube.com/watch?v=GiXO7trtqes
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by LBSS on September 03, 2026, 01:29:52 pm »
not just advocating for but doing, IIRC!
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