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I'm stoked if I can do 5km in 25mins, and when you look at my splits they dont vary much from 5min per/km
My best for more than 1km was about 4.20 per km and that was only for 2.4km on a running track.
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I'm stoked if I can do 5km in 25mins, and when you look at my splits they dont vary much from 5min per/km
My best for more than 1km was about 4.20 per km and that was only for 2.4km on a running track.
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@taniwharugby 5:30/km is my target but anything under 6 tweaks my aura hard.
The issue is getting to 5:00 pace means I'd be under 92kg and my head will look even more gigantic than before. Might fall over!
@nta I'm sitting around 95kg +/-1kg at present, and running on a dead flat run, 5/km is doable, but when I have to run annoying hills an' shit, it slows me down, run is usually around 5.20/km, although many of my runs are on trails with stairs...
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@paekakboyz said in Back for more!:
@mooshld wtf!! 3min/km's is insane, let alone anyone going much faster than that!
I could run three km's in nine minutes. My next km would blow out to four minute split. The idea someone can run faster for almost 42km is insane. Great to watch, unbelievably biomechanically efficient.
@antipodean said in Back for more!:
@paekakboyz said in Back for more!:
@mooshld wtf!! 3min/km's is insane, let alone anyone going much faster than that!
I could run three km's in nine minutes. My next km would blow out to four minute split. The idea someone can run faster for almost 42km is insane. Great to watch, unbelievably biomechanically efficient.
Jesus 3 min splits for 3km is fast would get you a scholarship in the states to a uni if you ran that at high school.
I ran 10.30 3km in 7th form weighing about 90-95kg which I thought was pretty good.
Got to a fitness few years back to run a half reckon I would have broken 1 hour 30 but broke my ankle in rugby few weeks out. Got to a stage of comfortably running 10km in 40 ish minutes. Best I have actually run is about a 1hour 39 or something although its not offical as 2/3 halfs i have run have been the wrong distance. Did Iron Maori event in the Gold Coast for myfirst and was loops of a route which they mis measured ended being 24.5km (came third which I am claiming as a podium finish in a half marthon....the competition wasn't too high). Did the Wellington one as well and they put the turnaround point 500m further then what it was meant to be. Threw my toys as thought my watch was playing up and I was going really slow.
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@antipodean said in Back for more!:
@paekakboyz said in Back for more!:
@mooshld wtf!! 3min/km's is insane, let alone anyone going much faster than that!
I could run three km's in nine minutes. My next km would blow out to four minute split. The idea someone can run faster for almost 42km is insane. Great to watch, unbelievably biomechanically efficient.
I've got a mate who could do 3km in just under 8 mins. To put that in context the All Black record for 3k was Caleb Ralph with 10.25 ( quite possibly beaten since, I bet Brodie Retallick has a decent time ). My mate is about my height and in his running days was 62kg, he's 'bulked up' to nearly 70 nowadays. As someone who came close but couldn't quite manage to get 10.15 for 2.4km ( I still managed the standard for my age so all good ) when I was looking at joining the police these times are just ridiculously freakish.
I hate running but like any top class sport I admire the fuck out of anyone who is good at it.
@mn5 said in Back for more!:
@antipodean said in Back for more!:
@paekakboyz said in Back for more!:
@mooshld wtf!! 3min/km's is insane, let alone anyone going much faster than that!
I could run three km's in nine minutes. My next km would blow out to four minute split. The idea someone can run faster for almost 42km is insane. Great to watch, unbelievably biomechanically efficient.
I've got a mate who could do 3km in just under 8 mins. To put that in context the All Black record for 3k was Caleb Ralph with 10.25 ( quite possibly beaten since, I bet Brodie Retallick has a decent time ). My mate is about my height and in his running days was 62kg, he's 'bulked up' to nearly 70 nowadays. As someone who came close but couldn't quite manage to get 10.15 for 2.4km
That's still a full minute quicker than the basic test in the Australian Army for someone under 25.
I hate running but like any top class sport I admire the fuck out of anyone who is good at it.
@sammyc said in Back for more!:
@antipodean said in Back for more!:
@paekakboyz said in Back for more!:
@mooshld wtf!! 3min/km's is insane, let alone anyone going much faster than that!
I could run three km's in nine minutes. My next km would blow out to four minute split. The idea someone can run faster for almost 42km is insane. Great to watch, unbelievably biomechanically efficient.
That's bloody fast, most club runners can't do that. Did you ever do a timed mile?
No, we used to have to do 1.5 miles (2.4 km) for which I'd do at my fittest about 7:10 - 7:20. I weighed about 75kg then. Once I put on another 20kg I had considerable difficulty staying under 8:30.
I couldn't run faster than 3min/km unless I was sprinting. For some reason my body liked two speeds; one for 100m and another for up to 3km.
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@nta I'm sitting around 95kg +/-1kg at present, and running on a dead flat run, 5/km is doable, but when I have to run annoying hills an' shit, it slows me down, run is usually around 5.20/km, although many of my runs are on trails with stairs...
@taniwharugby said in Back for more!:
@nta I'm sitting around 95kg +/-1kg at present, and running on a dead flat run, 5/km is doable, but when I have to run annoying hills an' shit, it slows me down, run is usually around 5.20/km, although many of my runs are on trails with stairs...
My best 3km from memory was 14:10 BUT the finish point was about 20m lower elevation than starting.
My best 5km on a flatter track is around 24:50 which is when I was hauling about 90kg. I'd struggle to get back there with the circulatory issues I've got, I think; I could probably clock 25 on a dead flat surface, but would have lost vision in my right eye (maybe 50% of the left, too) and needing to land on a mattress at the end.
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@antipodean said in Back for more!:
@paekakboyz said in Back for more!:
@mooshld wtf!! 3min/km's is insane, let alone anyone going much faster than that!
I could run three km's in nine minutes. My next km would blow out to four minute split. The idea someone can run faster for almost 42km is insane. Great to watch, unbelievably biomechanically efficient.
Jesus 3 min splits for 3km is fast would get you a scholarship in the states to a uni if you ran that at high school.
I ran 10.30 3km in 7th form weighing about 90-95kg which I thought was pretty good.
Got to a fitness few years back to run a half reckon I would have broken 1 hour 30 but broke my ankle in rugby few weeks out. Got to a stage of comfortably running 10km in 40 ish minutes. Best I have actually run is about a 1hour 39 or something although its not offical as 2/3 halfs i have run have been the wrong distance. Did Iron Maori event in the Gold Coast for myfirst and was loops of a route which they mis measured ended being 24.5km (came third which I am claiming as a podium finish in a half marthon....the competition wasn't too high). Did the Wellington one as well and they put the turnaround point 500m further then what it was meant to be. Threw my toys as thought my watch was playing up and I was going really slow.
@magpie_in_aus said in Back for more!:
@antipodean said in Back for more!:
@paekakboyz said in Back for more!:
@mooshld wtf!! 3min/km's is insane, let alone anyone going much faster than that!
I could run three km's in nine minutes. My next km would blow out to four minute split. The idea someone can run faster for almost 42km is insane. Great to watch, unbelievably biomechanically efficient.
Jesus 3 min splits for 3km is fast would get you a scholarship in the states to a uni if you ran that at high school.
I ran 10.30 3km in 7th form weighing about 90-95kg which I thought was pretty good.
Got to a fitness few years back to run a half reckon I would have broken 1 hour 30 but broke my ankle in rugby few weeks out. Got to a stage of comfortably running 10km in 40 ish minutes. Best I have actually run is about a 1hour 39 or something although its not offical as 2/3 halfs i have run have been the wrong distance. Did Iron Maori event in the Gold Coast for myfirst and was loops of a route which they mis measured ended being 24.5km (came third which I am claiming as a podium finish in a half marthon....the competition wasn't too high). Did the Wellington one as well and they put the turnaround point 500m further then what it was meant to be. Threw my toys as thought my watch was playing up and I was going really slow.
Had always amused me that iron Maori events are only half as long as an Ironman.
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@magpie_in_aus said in Back for more!:
@antipodean said in Back for more!:
@paekakboyz said in Back for more!:
@mooshld wtf!! 3min/km's is insane, let alone anyone going much faster than that!
I could run three km's in nine minutes. My next km would blow out to four minute split. The idea someone can run faster for almost 42km is insane. Great to watch, unbelievably biomechanically efficient.
Jesus 3 min splits for 3km is fast would get you a scholarship in the states to a uni if you ran that at high school.
I ran 10.30 3km in 7th form weighing about 90-95kg which I thought was pretty good.
Got to a fitness few years back to run a half reckon I would have broken 1 hour 30 but broke my ankle in rugby few weeks out. Got to a stage of comfortably running 10km in 40 ish minutes. Best I have actually run is about a 1hour 39 or something although its not offical as 2/3 halfs i have run have been the wrong distance. Did Iron Maori event in the Gold Coast for myfirst and was loops of a route which they mis measured ended being 24.5km (came third which I am claiming as a podium finish in a half marthon....the competition wasn't too high). Did the Wellington one as well and they put the turnaround point 500m further then what it was meant to be. Threw my toys as thought my watch was playing up and I was going really slow.
Had always amused me that iron Maori events are only half as long as an Ironman.
@sammyc Well when I whinged over the finish line about it being 25k not 21 they said 'oh well at least you know you got value for money'
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@magpie_in_aus said in Back for more!:
@antipodean said in Back for more!:
@paekakboyz said in Back for more!:
@mooshld wtf!! 3min/km's is insane, let alone anyone going much faster than that!
I could run three km's in nine minutes. My next km would blow out to four minute split. The idea someone can run faster for almost 42km is insane. Great to watch, unbelievably biomechanically efficient.
Jesus 3 min splits for 3km is fast would get you a scholarship in the states to a uni if you ran that at high school.
I ran 10.30 3km in 7th form weighing about 90-95kg which I thought was pretty good.
Got to a fitness few years back to run a half reckon I would have broken 1 hour 30 but broke my ankle in rugby few weeks out. Got to a stage of comfortably running 10km in 40 ish minutes. Best I have actually run is about a 1hour 39 or something although its not offical as 2/3 halfs i have run have been the wrong distance. Did Iron Maori event in the Gold Coast for myfirst and was loops of a route which they mis measured ended being 24.5km (came third which I am claiming as a podium finish in a half marthon....the competition wasn't too high). Did the Wellington one as well and they put the turnaround point 500m further then what it was meant to be. Threw my toys as thought my watch was playing up and I was going really slow.
Had always amused me that iron Maori events are only half as long as an Ironman.
@sammyc said in Back for more!:
@magpie_in_aus said in Back for more!:
@antipodean said in Back for more!:
@paekakboyz said in Back for more!:
@mooshld wtf!! 3min/km's is insane, let alone anyone going much faster than that!
I could run three km's in nine minutes. My next km would blow out to four minute split. The idea someone can run faster for almost 42km is insane. Great to watch, unbelievably biomechanically efficient.
Jesus 3 min splits for 3km is fast would get you a scholarship in the states to a uni if you ran that at high school.
I ran 10.30 3km in 7th form weighing about 90-95kg which I thought was pretty good.
Got to a fitness few years back to run a half reckon I would have broken 1 hour 30 but broke my ankle in rugby few weeks out. Got to a stage of comfortably running 10km in 40 ish minutes. Best I have actually run is about a 1hour 39 or something although its not offical as 2/3 halfs i have run have been the wrong distance. Did Iron Maori event in the Gold Coast for myfirst and was loops of a route which they mis measured ended being 24.5km (came third which I am claiming as a podium finish in a half marthon....the competition wasn't too high). Did the Wellington one as well and they put the turnaround point 500m further then what it was meant to be. Threw my toys as thought my watch was playing up and I was going really slow.
Had always amused me that iron Maori events are only half as long as an Ironman.
shut up. Half iron mans are hard!
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@magpie_in_aus said in Back for more!:
@antipodean said in Back for more!:
@paekakboyz said in Back for more!:
@mooshld wtf!! 3min/km's is insane, let alone anyone going much faster than that!
I could run three km's in nine minutes. My next km would blow out to four minute split. The idea someone can run faster for almost 42km is insane. Great to watch, unbelievably biomechanically efficient.
Jesus 3 min splits for 3km is fast would get you a scholarship in the states to a uni if you ran that at high school.
I ran 10.30 3km in 7th form weighing about 90-95kg which I thought was pretty good.
Got to a fitness few years back to run a half reckon I would have broken 1 hour 30 but broke my ankle in rugby few weeks out. Got to a stage of comfortably running 10km in 40 ish minutes. Best I have actually run is about a 1hour 39 or something although its not offical as 2/3 halfs i have run have been the wrong distance. Did Iron Maori event in the Gold Coast for myfirst and was loops of a route which they mis measured ended being 24.5km (came third which I am claiming as a podium finish in a half marthon....the competition wasn't too high). Did the Wellington one as well and they put the turnaround point 500m further then what it was meant to be. Threw my toys as thought my watch was playing up and I was going really slow.
Had always amused me that iron Maori events are only half as long as an Ironman.
@sammyc too much weights, not enough speed (endurance) work bro
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@taniwharugby said in Back for more!:
@nta I'm sitting around 95kg +/-1kg at present, and running on a dead flat run, 5/km is doable, but when I have to run annoying hills an' shit, it slows me down, run is usually around 5.20/km, although many of my runs are on trails with stairs...
My best 3km from memory was 14:10 BUT the finish point was about 20m lower elevation than starting.
My best 5km on a flatter track is around 24:50 which is when I was hauling about 90kg. I'd struggle to get back there with the circulatory issues I've got, I think; I could probably clock 25 on a dead flat surface, but would have lost vision in my right eye (maybe 50% of the left, too) and needing to land on a mattress at the end.
@nta said in Back for more!:
@taniwharugby said in Back for more!:
@nta I'm sitting around 95kg +/-1kg at present, and running on a dead flat run, 5/km is doable, but when I have to run annoying hills an' shit, it slows me down, run is usually around 5.20/km, although many of my runs are on trails with stairs...
My best 3km from memory was 14:10 BUT the finish point was about 20m lower elevation than starting.
My best 5km on a flatter track is around 24:50 which is when I was hauling about 90kg. I'd struggle to get back there with the circulatory issues I've got, I think; I could probably clock 25 on a dead flat surface, but would have lost vision in my right eye (maybe 50% of the left, too) and needing to land on a mattress at the end.
At 106kg my 10K was about an hour and 5k was 29.
I am now about 80Kg and did a 41:39 10k last weekend (pb is 40:20) and my 5K pb is 19:02.
3 minute kilometers is sprinting for 99.9% of people.
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@nta said in Back for more!:
Today: 98.1kg - Chest 115 - Waist 107 - Hips 108
Day Zero of the new sprint. I loaded up a bit the last couple of days so next Saturday will look good
Today: 96.7kg - Chest 114 - Waist 107 - Hips 107
Loading up in Week 0 worked a treat!
Seriously tho it meant I didn't need to go for a run this morning to trim a couple of hundred grams off, and that leaves me room next week to do so, and keep the progress going.
Continuing at 500g per week gets me to 92.2kg by Week 10.
NTA said:
@nta said in Back for more!:
Today: 96.7kg - Chest 114 - Waist 107 - Hips 107Today: 96.1kg - Chest 113 - Waist 107 - Hips 107
Last night was a steak and chips with a pint of some local Kolsch, so it wasn't the sub-96 I wanted, but it was a fucking tasty dinner.
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Well done. Busting the 6min barrier for 5km is a good mental break
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Well done. Busting the 6min barrier for 5km is a good mental break
@antipodean first split was about 5:30 then it was going poorly as I dropped rhythm. I'm never as comfortable doing runs in the afternoon/evening as I am at dawn, but maybe I needed the struggle to achieve the goal yesterday.
Plus I slept in Monday and Tuesday mornings so had to kick myself up the arse
Only thing is the aura/vision was pretty fucked when I was chasing that figure so it isn't going to be the new benchmark.
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Pushups while watching a movie t'other night. 5 sets of 5, and feel like I could do more so will engage that.
Did chinups last night - full hang, proper motion - while putting out the washing last night. At the completion of each line, do chinups:
Rep count was 3, 3, 2, 2, 2, 2, 1 - total of 15.
5km this morning in 29:40
First split was 6:32 but I managed to hit a good rhythm after that, then strode out for the last km.
Going again tomorrow morning before weigh in. I've been a lazy bastard on the eating front so doubt whether I'll go sub-96 at this point.
Quite frankly I've also been shit on scheduling my time for exercise. Broken sleep not helping on that front, but if I get the pattern going then I'll be good. Reset to:
Sunday: random shit (usually family bushwalking etc)
Monday: Morning run
Tuesday: Evening pilates
Wednesday: Evening body weight
Thursday: Morning run
Friday: Evening body weight
Saturday: Morning run and weigh-in. -
Pushups while watching a movie t'other night. 5 sets of 5, and feel like I could do more so will engage that.
Did chinups last night - full hang, proper motion - while putting out the washing last night. At the completion of each line, do chinups:
Rep count was 3, 3, 2, 2, 2, 2, 1 - total of 15.
5km this morning in 29:40
First split was 6:32 but I managed to hit a good rhythm after that, then strode out for the last km.
Going again tomorrow morning before weigh in. I've been a lazy bastard on the eating front so doubt whether I'll go sub-96 at this point.
Quite frankly I've also been shit on scheduling my time for exercise. Broken sleep not helping on that front, but if I get the pattern going then I'll be good. Reset to:
Sunday: random shit (usually family bushwalking etc)
Monday: Morning run
Tuesday: Evening pilates
Wednesday: Evening body weight
Thursday: Morning run
Friday: Evening body weight
Saturday: Morning run and weigh-in.@nta I find sometimes it takes a good 6 or 700m to get into your rhythm
For your chins are you doing palm toward you?
Since I had my shoulder issue one of the stretchign exercises I been doing is hands together and stretching back over my head.
So I have been doing pull ups (palm away) with hands only about 7 or 8 inches apart, and just hanging fully extended for 10 sec do a pull up, hang for 10 more....I'm upto 5.
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@taniwharugby supinated i.e. palms facing me. I use the term pullups for palms away (pronated). The bar I've got has wide grip for pullups as well, and neutral grip bars which I'm going to start on next.
Range of motion through the shoulder has always been an issue for me due to scrummaging, and particularly after the flip tackle I suffered earlier this year, so any grip wider than my shoulders tends to fuck that up.
