Flat Footed


Latest posts by Flat Footed

1 to 10 of 7,776

RW F7 – looking for 4.30

Posted: Yesterday at 18:01

Again this is great stuff. Your really nailing the nutrition too.

Lets talk trainers.I always have two sets on the go, one is on the way out and the other is getting broken in with a view to it being my race day pair. what do you do?

RW F7 – looking for 4.30

Posted: Yesterday at 11:03

Sunny and blowing a hooley, bet in the split times the wind assisted miles will be near world record pace!!

Familiar friendly competion - 2015

Posted: 28/02/2015 at 16:40

SF - Downward Spiral and the Rookie for 11 points

Marching On

Proven Robbie - (179.5) (222) 0

Freezing February fitness 


BluePeter - (230) 239
Cheggers - (450) 232 
Goldstone (IM Wales) - (147.1) 150.5
Posh Twat (191) 144. 
SaintB(IM Wales) - (215.4) 127.72 
Trogs - (164.5) 125.1 
Southern Snail - (138) 123.5 
ShuffleB - (186) 117 
Booo (Outlaw) - (123.5) 108.5 
maths - (177) 103
Nursey - (82) 95
Jen Hart - (118) 92 
Flat Footed - (161) (101) 
Ironwolf - (98.5) 84 
Alex_h - (79.75) 81.91 
BamBamTri - (110) 76 
Long John Silver (89.5) 73.5 
Blisters (135) 67.1 
Crooky - (86) 53 
WildWill - (111.5) 49.2 
Rafi (0) 32 
Alibear30 - (51) 28 
Smiff Too - (56.7) 24.6 
Bobs Your Father - (105) 20 
In The Blue - (31.5) 16 
Bally (60) 15 
MagnaCarter (35.9) 8.2 
Seren - (220) 4 
Cake - (78) 2 

Still stuck in January 

OC -139 
MrZ - 48 
Adbru - 38 
mikasa - 9.6

   

RW F7 – looking for 4.30

Posted: 28/02/2015 at 16:26

Lets look at a cut back week. You've been putting in some great efforts and we don't want to jeopardize this. 

Cut back in intensity so all runs to be MP +1 min.

 

Zwift

Posted: 25/02/2015 at 06:28

This all seems really complicated 

RW F7 – looking for 4.30

Posted: 24/02/2015 at 20:52

The best thing about your second to last post is you have all this training under control now. 

Leave sunday as it is but the week after we will break down into 4 mile MP+45 sec, 4 miles at MP then 4 miles at MP +30.

Familiar friendly competion - 2015

Posted: 24/02/2015 at 20:47

SF - Angels, Fight Club and the Rookie for 16 points

Freezing February fitness

BluePeter - (230) 201
Cheggers - (450) 148 
Proven Robbie - (179.5) 182 
SaintB(IM Wales) - (215.4)  127.72
Goldstone (IM Wales) - (147.1) 122.9
Southern Snail - (138) 117.5
Posh Twat (191) 102
Trogs - (164.5) 97.7
Jen Hart - (118) 92 
Booo (Outlaw) - (123.5) 87.5
Nursey - (82) 83
maths - (177) 83
BamBamTri - (110) 76 
Flat Footed - (161) 90
Long John Silver (89.5) 73.5
Ironwolf - (98.5) 73 
Alex_h - (79.75) 70.5 
Blisters (135) 67.1 
Crooky - (86) 53 
WildWill - (111.5) 49.2
ShuffleB - (186) 48 
Rafi (0) 32 
Alibear30 - (51) 28 
Smiff Too - (56.7) 24.6 
Bobs Your Father - (105) 20 
In The Blue - (31.5) 16 
Bally (60) 15 
MagnaCarter (35.9) 8.2 
Seren - (220) 4 
Cake - (78) 2 

Still stuck in January 

OC -139 
MrZ - 48 
Adbru - 38 
mikasa - 9.6

Farah vs. Vernon

Posted: 22/02/2015 at 20:36
Muttley wrote (see)

If it is true that Mo is a tax exile then he's lost my respect.

 

He relocated to the States before 2012 for training reasons apparently and the tax thing is the same as Hamilton, Froome, Murray, Beckham, Bono, Connery the list goes on a bit 

RW F7 – looking for 4.30

Posted: 22/02/2015 at 15:27

Brilliant!

Steady start, moving onto some great consistent splits.

It's all falling into place, now with the nutrition starting to work out as well. 

Make sure you have a good meal and a long stretch later. We've got to make sure we keep the good momentum going now towards that 4.30 goal

Familiar friendly competion - 2015

Posted: 22/02/2015 at 15:22

Nice splashing Boo

SF - There is no Try and the Rookie for 10 points

Freezing February Fitties

BluePeter - (230) 164
Cheggers - (450) 148 
Proven Robbie - (179.5) 167 
Southern Snail - (138) 117.5 
Goldstone (IM Wales) - (139.88) 104.7 
Posh Twat (191) 102 
SaintB(IM Wales) - (215.4) 97.76 
Trogs - (164.5) 88.3 
Booo (Outlaw) - (123.5) 81.5 
BamBamTri - (110) 76 
Alex_h - (79.75) 70.5
Nursey - (82) 69 
Long John Silver (89.5) 66 
Flat Footed - (161) 74 
Blisters (135) 61.1 
Ironwolf - (98.5) 58 
maths - (177) 53 
Crooky - (86) 49
ShuffleB - (186) 48 
Rafi (0) 32 
Alibear30 - (51) 28 
Smiff Too - (56.7) 24.6 
WildWill - (111.5) 24.5 
Bobs Your Father - (105) 20 
In The Blue - (31.5) 16 
Bally (60) 15 
MagnaCarter (35.9) 8.2 
Seren - (220) 4 
Cake - (78) 2 

Still stuck in January 

OC -139 
Jen Hart - 90 
MrZ - 48 
Adbru - 38 
mikasa - 9.6

1 to 10 of 7,776

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