Gillian

@ShardiB2 would you mind looking at MSTR?

@JohnGoldman How many hills you doing in your repeats? And how long is the hill?

Easy run 2x week 54 minutes Hill repeats with easy on either end for 80 min 1x week Race pace 30 second stride intervals with easy on either end for 80 1x week Race pace intervals at one min x 7 with easy on either end 1x week for 45 min Long run at 2 hr 6 minute once a week Everything slow and easy but the intervals

@JohnGoldman @Alan_Couzens Love this! So good.

The peptide most of America needs is cardiorespitoritide

@Alan_Couzens But even John and Project Unreasonable has some speed intervals in his slow runs, doesnt he?

One of the simplest things you can do to set up a breakthrough season: Set a heart rate cap at AeT (~70-75%) & keep *every session* below it for the first few months of your build. Most watches will have a heart rate alarm to help you out. If I made watches, they'd have an electric shock option (that wasn't an option) ⚡

@BenRabidoux @tomkaradza - will you be commenting on this chart at the event in April. Keen for your opinion and views on impact.

Unprecedented times in Canada as population turns negative on a y/y basis for the first time in our country's history

@JohnGoldman How often do you sauna?

This is what "doing the work" looks like At this point BQ is a matter of math and execution. I keep doing what Alan tells me to do. I follow the diet plan, pre-hab, and S&C from the team at rebel. I sleep. I sauna. I stay consistent. And it will happen as a matter of fact.

#ProjectUnreasonable UPDATE on my long run: Last weekend was a breakout run for me. I definitely pushed the effort a little (1 BPM HR Increase) but look at the pace and mileage jump! Truth is I want everyone run to be my best and not all are - but this last was for sure!

@JohnGoldman Almost there John!! Sp epic.

Almost to that coveted purple.

@kab604 @Alan_Couzens I couldn’t disagree more. What is silly about people trying to do something hard and challenging? I worked incredibly hard to train for my 1st marathon at 53yrs. I finished in 4:45. I was insanely proud. I kept working and training- 2 yrs later I qualified for Boston and NY.

@Alan_Couzens Too many people people obsess over finishing a marathon. It's silly when people are proud of running/walking for +4-5-6 hours or whatever it takes for someone unfit to do it only to sit on their asses for months afterwards as they've picked up a serious injury.

Two things that make marathons unhealthy IMO: 1. Inadequate preparation. 2. Inappropriate pacing (for your fitness). Both are very common, but that doesn't make running a marathon inherently unhealthy.

@Alan_Couzens @JohnGoldman Wow! So interesting!

Hey @REIgillian , black line = actual fitness to date (up to the dashed vert line) the fills are actual time in each training zone per month (30d rolling average), the light line is CTL. The model (dashed line) is predicted fitness based on training zones & load as inputs - as you can see, pretty tight fit to actual. Using that model I forecasted ahead to see what fitness will be based on the TIZ data from the planned training leading into the race. Based on established relationships, projected fitness peaks out at ~60ml/kg/min. More thorough explanation here... forum.madcrew.app/t/project-unre…

A little #ProjectUnreasonable predictive modeling this morning - Training Load + Time In Zone vs predicted VO2max. Still a whole lot of pretty aerobic colors ahead for @JohnGoldman

@JohnGoldman @Alan_Couzens Good question - how do you read this chart @Alan_Couzens ?

@Alan_Couzens Wow that's crazy to see how far past the last peak I am already. PS I wish I knew how to read this chart lol

@wliang Lets hope there is actually de-escalation and not escalation….

Once there's war de-escalation, we'll rally. Make sure you're watching these stocks: $FLY $ASTS $RKLB $ZETA $IREN $CIFR Then the next move most people will miss: Shortly after the war, we should see another announcement, increasing defense budget and spending. Make sure to watch these: $LPTH $ONDS $RCAT $AVAV $OSS Some will bottom before others. Some will rally harder than others. I'll post updates as they come. Including new, hot tickers.

@JohnGoldman So Avg HR is usually 130? With hard cap at 135?

PROJECT UNREASONABLE MATH DOES NOT LIE Heart rate essentially unchanged since Nov. Milage up up up Pace up up up Mitochondria up up up Capiliaries up up up Vo2Max up up up This week's data is incomplete (two more runs including long run coming) and it'll be highest yet (41m)

@ShardiB2 STRC Is 11% backed by BTC.

6% interest is insane, not sure how long this lasts but they are going to clean up I will literally put all my cash there, who wouldn’t? I guess fdic only 250k but doubt an Elon run bank goes under

@martinjlm @ShardiB2 Never once seen a bad call from that guy.

@ShardiB2 ChartChampions is eyeing $58k to sweep the low. We’ll see.

Wow if $BTC just bear trapped buyers again it's not going to be good.... Confirming b/r combo into a weekend... on daily

@JohnGoldman That’s amazing John!

I’m about to be running a half marathon+ every weekend for the next 38 weeks. Like that’s normal. WTF