jogging and motivation thread

[Jeremy1]

A very good morning boys n girls, 10Km run completed

 

[WussRedXLi]

Josh Kerr workout: 2 x (4 x 400m) @ 90s rest between intervals and 4 minute rest between sets. That is his 1 mile predictor.

I usually go with 8 x 400m @ 90s rest without the 4 minute rest in between. Seems close enough.

Depending on the mileage, I know a guy who ran 3.08 SCMS marathon, his Z2 can be 4.30 - 4.40 min/km for 15-16km. Then he increases his pace to 3.4x min/km for the last 6km, his heart rate will start spiking.

The longer the mileage, the slower the Z2 pace.

I wish Josh Kerr and Joakob ingrebrigsten would come out with more vids. No need to reveal the smallest competitive tidbits, but their general workouts / advice / outlook on training more than sufficient for us.

 

[WussRedXLi]

Very very significant changes that training can make....up to a certain age, can really be done one.

This looks @ resistance training specifically.

In fact the older resistance trained group not very different from younger resistance trained group.

Power = strength + velocity. (cyclists would clearly know how this works)

 

[Jurong640]

Does anyone has recommendations of those polarised + anti UV sunglasses with customised degree, specs that is like Oakley kind.

Was reading through few months ago on hwz or reddit, someone bought from Taobao with degree. I looked on taobao, and managed to only find Oakley kind sunglasses that requires another smaller plate of glasses between the sunglasses and your eyes. I feel this kind of setup not really ideal. Would be better is the curved sunglasses has degree integrated.

Anyone has recommendations? Will be good for outdoors and running. Thank you

 

[WussRedXLi]

Does anyone has recommendations of those polarised + anti UV sunglasses with customised degree, specs that is like Oakley kind.

Was reading through few months ago on hwz or reddit, someone bought from Taobao with degree. I looked on taobao, and managed to only find Oakley kind sunglasses that requires another smaller plate of glasses between the sunglasses and your eyes. I feel this kind of setup not really ideal. Would be better is the curved sunglasses has degree integrated.

Anyone has recommendations? Will be good for outdoors and running. Thank you

Not a pro, but the info i can provide you is that any cheap polycarbonate / plastic lens on TB or whatever platform is sufficient to filter even UVA up to 400nm. UVB confirm can filter one (those rearing RES terrapins would know...the window/aquarium plastic would not let it get the necessary D3 and would develop all sorts of shell/whatever issues). UVC no need to say, oxygen 3 already filters.

So do not worry about UV. Check youtube, many tests done.

Polarized, nothing high tech, few dollars can do.



Customised degree lenses that are built into the lens for myopia, not so sure. Need to check with TB seller specifically.
So i think this is what you are really after.

 

[WussRedXLi]

Scary shiat. But seriously, that kind of timing / road traffic condition, is like asking for it. One lapse of timing from a vehicle (say on the mobile phone), that is it.

Also not sure if this is Green or Blue signage, but their Highways (eg our Expressway) with green signages cannot cycle one. Same as our Blue signaged Expressways.

 

[WussRedXLi]

 

[WussRedXLi]

@Lchlch You got walk nowadays?

 

[WussRedXLi]

I have been moving my dumbells

I remember we were discussing something about nutrition (carbs most important and then the protein) after the sessions.

 

[Jurong640]

Not a pro, but the info i can provide you is that any cheap polycarbonate / plastic lens on TB or whatever platform is sufficient to filter even UVA up to 400nm. UVB confirm can filter one (those rearing RES terrapins would know...the window/aquarium plastic would not let it get the necessary D3 and would develop all sorts of shell/whatever issues). UVC no need to say, oxygen 3 already filters.

So do not worry about UV. Check youtube, many tests done.

Polarized, nothing high tech, few dollars can do.



Customised degree lenses that are built into the lens for myopia, not so sure. Need to check with TB seller specifically.
So i think this is what you are really after.

thank you

 

[WussRedXLi]

Quah Jing Wen (our national swimmer) really no joke.

Her unilateral box jumps lagi higher than this fella


BTW one more tip for runners here, the calf raises, really best to do a bent one (even a small 30 deg is fine), single leg, 3s per rep esp slow on the concentric portion, if you can do it with resistance even your hands holding onto some rails forcing yourself down also can (shd be able to exert 10kg total with 2 hands). The pogo jumps would handle the fast dept.
These exercises really give you good bang for the buck if you are training to run faster (other than the ubiquitous base run).

 

[WussRedXLi]

Quah Jing Wen

You all go see, even her deadlift also got (partial) unilateral focus one.

Wah lan if she ever picks up cycling (shorter distances of coz) , the cross over would be crazy.
Her longest swimming event just over 4 mins for the 400m freestyle, i think she go hoot 1 direction of WCH smoke the vast majority of amateur riders.

16 min mark you all go see how she runs, even though she is not a runner. Power.

I think she can reach 10 mins flat for 2.4 (4:10 pace), no issue at all......possibly below 10 if got pacer.

 

[WussRedXLi]

Full time liao

 

[rarenick]

I remember we were discussing something about nutrition (carbs most important and then the protein) after the sessions.

Will watch later.

U are a training coach or something? You are active and knowledgeable.

 

[winningeleven]

[url=https://ibb.co/pvjhfMjP] [/URL]

My zone 2 running 5km. I ran as relax I could !

 

[VonDeVous]

keyi 10char

 

[xllms]

My zone 2 running 5km. I ran as relax I could !

steady pompipi, can run z2 at 5+min/km pace for 5km.

 

[winningeleven]

steady pompipi, can run z2 at 5+min/km pace for 5km.

[url=https://ibb.co/m5T13f8d] [/URL]

2 months ago. When I was in Perth. In a super cool weather like 15 to 18 Deg. my heart rate could even go 10 % lower in my 11km running for my zone 2.

 

[WussRedXLi]

 

[WussRedXLi]

Will watch later.

U are a training coach or something? You are active and knowledgeable.

No lah...i just youtube vids watcher....then try and see if anything is worth copying and then improve or not lor. Best is free one. I enjoy such a DIY journey also....but i agree really gotta have the time also lah.