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	New Year Challenge On 08/03/2010 in forum a bit like All i want for Xmas is a 6 pack but different or 100 a day Parr 100 or 200 Parklife 100 Goldbeetle100 CJBA 100 Mikefrog 100 ViciiK 50The Running Duck 50 Vicky P 100 Camlo Maddy Plank 1.5 or 3 minutes per day Parr 3 minutes or 6 minutes CJBA 3.0 (each 1 x 1min +1 x 30 secs)Mikefrog 2,1,1 Parklife 1

	Angry Birds Costing $1.5 Billion in Lost Wages? On 15/09/2011 in forum Angry Birds Costing $1.5 Billion in Lost Wages? According to the estimate, if 5-percent of those 200 million minutes are Americans playing Angry Birds at work, that's around 43,333,333 on-the-clock hours of Angry Birds per year. Multiply that number by the hourly pay of America's smartphone

	Banana and peanut butter muffins On 27/01/2011 in Recipes Sweeten up breakfast with a moreish and nutritious banana muffin Makes 12 Preparation time: 30 minutes200g self raising flour25g oats75g light brown muscovado sugar3 medium ripe bananas 100g crunchy peanut butter2 medium eggs, lightly beaten25g melted butter125ml semi skimmed milk 1 Preheat the oven to 200oC, gas

	Calf AGONY!! On 29/07/2010 in forum I have developed a bizarre and extremely annoying pain in my calf muscles. It is bizarre in that the pain is excruciating for the first 200m or so and then I can continue pain free for my 4 mile run....? After running calf stiffen

	Intermediate Triathlon Training Schedule On 12/06/2006 in Triathlon: Racing Follow our 12 week triathlon training programme and start again. Total time: 30 minutes. Record total distance. REST DAY SWIM: Warm-up: 3 x 100m. Main: 50m, 100m, 150m, 200m, 150m, 100m, 50m all with 40 seconds rest between. Cool-down 4 x 50 concentrating on technique. Thu SWIM: Continuous

	Threshold training in a restricted time frame On 13/09/2005 in forum I have a 5k PB of 25.11 (basically 12kph) and on top of two outdoor runs of 90ish minutes a week my training is limited to gym work in my lunch break.In order to get a threshold run in i am running on the treadmill with a 2% incline and jogging

	RW's Definitive Serious Speedwork: 400m Sessions On 01/06/2000 in General The very best one-lap sessions -60 secs 400m jog/3 minsBest 10K (/400m) 35 (84.0) 78 80 7540 (96.0) 90 92 8745 (1:48) 1:42 1:44 1:3950 (2:00) 1:54 1:56 1:5155 (2:12) 2:06 2:08 2:0360 (2:24) 2:18 2:20 2:1565 (2:36) 2:30 2:32 2:27Variation 1:Run 8 x 400m with three-minute recoveries

	By-The-Numbers 10K Schedules On 06/05/2002 in Racing Twelve-week tailored 10K schedules, based on your previous race times In Williams’s scheme, a 40-minute 10K is an equivalent effort to a 31:36 5-miler and a 19:16 5K; a 50-minute 10K is equivalent to a 41:21 5-miler and a 24:57 5K; a 60-minute 10K is equivalent to a 47:19 5-miler and a 28:55 5K. In your 10K training

	sub 4 hr trail marathon with 5200ft ascent/descent On 03/06/2010 in forum , gradient 15%, 10 minutes warm up at 5kph then 8 2 min intervals at 8 kph ( approx 95% of heart rate range )thurs evening speed training 10 200m fast as possible sprints (20kph+)fri - 10k run at moderate pace.sat restsun 15k hilly run at tempo pace 11.4kph

	By-The-Numbers 5K Schedules On 06/05/2002 in Racing Twelve-week tailored 5K schedule, based on your current race times According to Williams, an 18-minute 5K is an equivalent effort to a 29:29 5-miler and a 5:14 mile; a 22-minute 5K is equivalent to a 36:02 5-miler and a 6:27 mile; and a 26-minute 5K is equivalent to a 42:31 5-miler and a 7:41 mile