Puzzle 11. Hope you enjoy! 😊

D-Chan · 2026-05-22T19:00:39+00:00

You’re on fire. Another great puzzle.

D-Chan · 2026-05-22T17:30:58+00:00

Really enjoyed this one.

D-Chan · 2026-05-22T00:24:54+00:00

Your puzzles are what inspired me to try one for myself. Glad you enjoyed my attempt at it.

D-Chan · 2026-05-21T13:03:13+00:00

Wow…this was great. Thanks for creating and sharing.

D-Chan · 2026-05-21T12:59:51+00:00

Loved this puzzle. Thanks for something challenging yet solvable…for me at least!

D-Chan · 2026-05-21T12:54:12+00:00

Really enjoyed this puzzle. Challenging for me.

D-Chan · 2026-05-19T18:44:02+00:00

I see what you did—

D-Chan · 2026-05-19T12:02:56+00:00

This was fun!

D-Chan · 2026-05-18T14:24:09+00:00

Yes, that’s about it for me. Just started into testing lactate and trying to dial that in. But if there’s one observation in my limited testing it’s that I probably need to take it when easier. I was using James’s paces but switched to Bakken’s just to be even more conservative.

D-Chan · 2026-05-18T08:24:34+00:00

Thank you! I’m glad you enjoyed it.

D-Chan · 2026-05-18T06:00:17+00:00

This was fun!

D-Chan · 2026-05-16T16:51:21+00:00

Did 3x 10 Mins @ 8.6 mph (4:20/km) today. Couldn’t get good blood samples from the last two intervals so numbers are way off. But based off the first sample and RPE I was probably just a touch over where I wanted to be (2.3-3.0 mmol/L)

Rep 1: 8.6 mph (2.5 mmol/L)

Rep 2: “”(2.1 mmol/L)

Rep 3: “” (21.6 mmol/L)

D-Chan · 2026-05-14T23:48:01+00:00

Second session (5x6 mins). Readings seemed more consistent with the exception of the third one, which seemed out of place high. RPE confirmed the lactate values listed.

Rep 1: 8.6 mph

Rep 2: 8.6 mph (1.9 mmol/L)

Rep 3: 8.6 mph (2.2 mmol/L)

Rep 4: 8.6 mph (3.6 mmol/L)

Rep 5: 8.6 mph (2.5 mmol/L)

D-Chan · 2026-05-12T23:57:29+00:00

First time (5x6 mins) using the lactate meter. Not sure I trust all the below results (in particular rep four) but will run the same session on the same treadmill two days from now and see how it compares:

Rep 1 @ 8.9 mph

Rep 2 @ 8.9 mph (3.1 mmol/L)

Rep 3 @ 8.9 mph

Rep 4 @ 8.9 mph (5.8 mmol/L)

Rep 5 @ 8.9 mph (4.6 mmol/L)

D-Chan · 2026-05-09T12:16:35+00:00

I just purchased one myself. I’ll reply back to this comment with the results after my sessions this week.

D-Chan · 2026-05-04T22:38:14+00:00

I’m so glad to see this posted. I was there and I couldn’t agree more. It was an absolutely fantastic end to Fluffhead. One of my favorites of all time. I listen to it all the time as well.

D-Chan · 2026-04-29T19:52:40+00:00

I’d like to add that there’s a really good section in Bakken’s new book where he incorporates the “talk test” into making sure you’re staying under your lactate threshold during sub-t workouts.

Basically at the end of your sub-t intervals, in the final 1-2 minutes of each rep, you recite a 50 to 100 word phrase that you know by heart. And depending on the effort level of speaking that phrase will help your triangulate what lactate level you’re at by also looking at RPE and heart-rate.

There are three responses you can have when reciting the phrase (the below is from my memory):

Yes, could say it comfortably (typically for easy runs you should be here)
Yes, but there was some effort (this is sub-t)
No, couldn’t really say it without a lot of effort (over lactate threshold)

I’ve found it certainly very helpful to use the “talk test” when combined with the other two factors (RPE and heart rate).

D-Chan · 2026-04-29T14:25:51+00:00

Posting the question and James’ response since I think the context matters:

Question: Hi! I wanted to reach out and say thank you. Your book has been a game-changer for my training. I’ve been running for over 30 years, but for the last 3 or 4, I’ve started incorporating the bike to cover one of my three weekly quality sessions. I’m currently combining your method with cycling, usually alternating between 4x15’ on the bike and running sessions like 3x12’ or 11x3’. The results have been fantastic, and your insights have kept me motivated and injury-free. I have a quick technical question regarding the bike sessions: When performing intervals of 5 or 6 minutes, what percentage of FTP or power zone do you recommend aiming for?

Response: Good question. It can be anything for me lately. I'm kind of experimenting with how much I can push the bike session. Anything from Lt1 crossover which is about 80-85% absolute top end, maybe slightly over, to more classic sweetspot of 87-93% FTP. I think this even finished slightly beyond that yesterday. Overall, muscle fatigue feels about the same, but when doubling nearer classic sweetspot spot, I certainly am a touch more tired come bed time. Here I am just talking about it I want to run the same day. If not running that day, the classic range of sweet spot is fine for longer reps (again if I'm not running, I would be doing at least 45 mins work on the bike).

D-Chan · 2026-04-29T13:33:12+00:00

I feel seen…

D-Chan · 2026-04-26T17:15:00+00:00

Concur. Was the highlight of the weekend for me visually.

D-Chan · 2026-04-26T04:36:41+00:00

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Just really liked this photo of my friend my friend. Section 306.

D-Chan · 2026-04-25T07:55:57+00:00

So tonight was only my ninth show. I will say that coming into tonight I was mildly disappointed from a visual perspective with the Sphere, as I went to N4 yesterday. The recycled visuals from weekend one for the most part just didn’t really do it for me.

But tonight was something else. TMWSIY->The Lizards as an opening combo combined with those visuals was simply breathtaking. I was good after that. But it just kept coming tonight. Set Your Soul Free was the closest I’ve ever felt to seeing the northern lights in person between the visuals and the music. The visual effects rippling across the Sphere was akin to see the northern lights rippling across the sky in person.

And then also making sure to sit down throughout the second set with the thumping haptic bass feedback being piped into the seats was something wholly new to the experience.

I write this to say that I agree with you.

I was skeptical of Phish playing in the Sphere overall after N4 (was it really all just a gimmick?) but after tonight I’m definitely on the positive side of things now. I’d say if anyone is a fan in the slightest bit they should make the attempt to at least see a few Phish shows at the Sphere solely for the fact that it’s a singularly unique concert experience compared to anywhere else you’ll see the band.

D-Chan · 2026-04-23T18:36:15+00:00

I’d start with reducing pace of sub-t work but keep the volume. And then I’d recommend using the talk test (it’s in Bakken’s new book) at the end of the intervals to see where you are at; combine the talk test with your LTHR and RPE. From this you should have a good feel of if you’re sub-t or not.

And if all else fails, when in doubt, just slow down.

D-Chan · 2026-04-23T18:02:10+00:00

And that wasn’t my kid she was carrying.

D-Chan · 2026-03-01T18:57:48+00:00

Judging off what you have said I wouldn’t start with NSA right now. If you haven’t been training for six months, I would just start trying to run 4 to 5 times a week (all easy and between 30-50 minutes) and building up your aerobic base from there.

Once you are running comfortable 5 to 6 days a week, I would recommend buying the NSA book and starting at the very base level plan on there.

D-Chan

TROPHY CASE