Tuesday 31 August 2010

3 x 9 min Progression runs

Marius Bakken session
Location Kings Garden one K loop
The session called for 3 x 9mins [ 3mins [L2]-3mins [L3] and 3 mins[L4] continuous] with two mins recovery between sets.
Things went pretty well and my splits were;
Set one
3 mins 6.44 pace-3mins 5.59 pace - 3 mins 5.45 pace
Set two
3 mins 6.38 pace-3 mins 5.55 pace-3 mins 5.37 pace
Set 3
3 mins 6.33 pace-3 mins 6.00 pace-3 mins 5.33 pace
finished with 6 x smart strides Max speed 14.8 MPH
Total time 1 hour 3 mins.



WHAT'S IT LIKE TO RUN 93 MILES ACROSS ADAHO
READ SCOTT'S REPORT HERE


TIP OF THE DAY

One thing that will help you run faster and with a better posture is to run tall, always think of pulling yourself away from the ground!
Check out video below for more info


THE SUB TWO HOUR MARATHON
CLICK HERE
Tweeted by Steve Magness

Laurent Fignon R.I.P.

Laurent Fignon

Laurent Fignon, who died on Tuesday from cancer aged 50, was an awesome French cyclist who erupted on to the professional sporting scene in the early 1980s, winning the first of his two successive Tours de France in 1983 aged only 22; six years later he was involved in the race's most dramatic final day, as the American rider Greg LeMond overhauled his 50-second lead to win by just eight seconds.

33 comments:

smartwool socks said...

Nice post! Keep it up! More power and God bless!

Anonymous said...

DnuDld [url=http://www.bootsshowjp.com/]アグ [/url] VtbDfu http://www.bootsshowjp.com/ MnyFmm [url=http://www.mutonbu-tsu.com/]UGG AUSTRALIA[/url] GunFeg http://www.mutonbu-tsu.com/ CmlDma [url=http://www.australiabestboots.com/]ugg メンズ[/url] DrsPis http://www.australiabestboots.com/ IicXyp[url=http://www.bestbootsjapan.com/]アグ ブーツ[/url] RufMmz http://www.bestbootsjapan.com/ DbiRob [url=http://www.bootshotsales.com/]アグ ブーツ[/url] FfrQgv http://www.bootshotsales.com/ KjmBeu [url=http://www.bootssaletojp.com/]australia ugg[/url] QxxQjs http://www.bootssaletojp.com/ KnjOoq

Anonymous said...

nnifh [url=http://buybeatsbydrdresale.co.uk]beats by dre[/url] ufyxyu http://buybeatsbydrdresale.co.uk suwnt [url=http://salebeatsbydreonline.co.uk]cheap beats by dre[/url] bqqqlh http://salebeatsbydreonline.co.uk bzvcd [url=http://salecheapbeatsdrdre.co.uk]beats by dre[/url] qyvxfm http://salecheapbeatsdrdre.co.uk ijkqt [url=http://okcheapbeatsbydredr.co.uk]dr dre beats[/url] wwijgk http://okcheapbeatsbydredr.co.uk runxf [url=http://cheapbeatsbydredrsale.co.uk]beats by dre sale[/url] fcawlv http://cheapbeatsbydredrsale.co.uk tiztz [url=http://mycheapbeatsbydredr.co.uk]beats by dre[/url] qhceut http://mycheapbeatsbydredr.co.uk naxmd

Anonymous said...

ltmb [url=http://okcheapbeatsbydre.com]Cheap Beats By Dre[/url] pqyt http://okcheapbeatsbydre.com loys cnig [url=http://okcheapbeatsbydresale.com]Cheap Beats By Dre[/url] ubtj http://okcheapbeatsbydresale.com wkri uwbt [url=http://www.buy-beatsbydreforcheap.com]Cheap Beats By Dre[/url] tbpe http://www.buy-beatsbydreforcheap.com dmbz cmiu [url=http://www.cheap-beatsbydre-sales.com]Cheap Beats By Dre[/url] anke http://www.cheap-beatsbydre-sales.com wmxr eddh [url=http://www.cheap-beatsbydre-store.com]Beats by Dr Dre[/url] klks http://www.cheap-beatsbydre-store.com gxty

Anonymous said...

www.bulberryfashion2013.com owfsiv qjtr burberry nohmiy yddv burberry sale 2012 ifurfm fcbp uggs uk stfgxq zwyl ugg outlet emyufr tayo http://www.2lv6.com ltoieh wmdj ugg factory outlet ogmbuf bctp ugg boots outlet gvcdmy xwev michael kors online outlet sipqmg babt michael kors online outlet mkbyry aaip michael kors outlet hkaxox meqt longchamp outlet jweyjk jksn longchamp outlet srxrok rdsh longchamp bag nthlsj eezq burberry outlet online nsvjeh jjhc

Anonymous said...

burberry bags ilcscd hnxp www.fashionbulberryoutlet.com ahffub doet burberry sale 2012 fsedzp qstq ugg uk qvxqlb dtug ugg outlet store jwjnra vuxv http://www.2lv6.com ufyzgw wlgg ugg boots cheap baufjx dfwf ugg usa khkmav mpep michael kors handbags on sale bdneuq vyyp http://www.02s8.com rjlylt qkcx michael kors 2013 mgeqnp pjuh longchamp handbags outlet iwrkgh jpcx longchamp tote pdsrnw zadd longchamp handbags sale wkbbld hbzq burberry outlet zexmvz zbjw

Anonymous said...

www.bulberryfashion2013.com rwyibz npyl burberry outlet pobchl ijoe www.livebulberryfashion.com aksode uwsw uggs uk fzxang teai ugg outlet qicwkl hasm ugg on sale nzcyqu vcjy ugg outlet ydylne ucsu ugg boots outlet tsazde yhzf michael kors online outlet ozbkxt kqep michael kors handbags hwjwea psmd michael kors factory outlet mqqpvq neey longchamp outlet online qgcqhy hwjt longchamp outlet hjaduu bseu longchamp diaper bag loutwm nitg burberry diaper bag memcuo excm

Anonymous said...

burberry hyatyq wpfo burberry sale efqnro ztaa www.livebulberryfashion.com gufzae hqoz www.specjerseys.com okdmdl ouus ugg boots hbzvdi qrln http://www.2lv6.com ltzrab zhqo ugg boots outlet tgxcuw jsvk http://www.7jcu.com cvrrjx xmcw michael kors outlet store njacso njgm michael kors online outlet kpeppt rfrj michael kors factory outlet ffwbem wafo longchamp outlet store hymkon mgkj longchamp bags on sale brmwrr tucl http://www.dtr6.com kclqln uzxj burberry outlet gngczh ifbx

Anonymous said...

burberry bags ulstst hpit burberry uk yfpsqk bhuv burberry outlet fxazch dicp uggs sale jqhgtb xqch ugg boots zlywhz sxvk ugg outlet online xhzppu mbih ugg discount zncles vkcu ugg usa rynwvm gyqh michael kors handbags on sale zffgeg gmpd michael kors outlet store pmcylq uhdu http://www.1qpf.com kbupgn zdzr longchamp outlet online jmlqwb wefr longchamp outlet qzjwvy oykd longchamp diaper bag yiolor bsck burberry handbags tsfnfg lqlk

Anonymous said...

burberry handbags xapvmd swms www.fashionbulberryoutlet.com sqiucb fojn burberry outlet online store nldjxc fmmv ugg uk zgbvjy yzfk ugg boots outlet ckqnrt xfpt http://www.2lv6.com zoruox xeak ugg boots cheap izgzio xknc ugg boots cheap igaajl ykkl michael kors handbags on sale tiepwg bxyz michael kors tote orirkz mxmz michael kors flats zxhnao quiz longchamp outlet online hplvud ywut longchamp bags on sale ljqkmh ubqb longchamp handbags sale dqgupo mexs http://www.e4ni.com pprjjs lugz

Anonymous said...

burberry sale edtctp gkon burberry qgozex gaxg burberry wilsla akud www.specjerseys.com chqejs jbsx ugg sale bnwgdk jcya ugg on sale zzfkfs yzdb ugg discount fkyeho axue ugg boots cheap vlyhuw aige http://www.jg20.com yezmpk ywje michael kors 2013 imajqr vbtj michael kors outlet bvxzbd zwpl longchamp handbags outlet sgqvmx fccx http://www.9dcu.com wspigo kyze longchamp bag mlpoqj qcod burberry outlet uvxsxf ctrr

Anonymous said...

www.bulberryfashion2013.com znzuge fpqy www.fashionbulberryoutlet.com avybug kwow burberry sale outlet zndsiz azon uggs sale nremxl jqvp ugg boots outlet spslsn trdx http://www.2lv6.com enxjch niyf http://www.8wxc.com uovkru dkvp ugg boots cheap bycwcx aafh michael kors online outlet aismxc snmg michael kors tote cjyacx pfjy http://www.1qpf.com kgvwgm ujkz longchamp outlet dftqls zpte longchamp sale hbtaxx wrae longchamp handbags outlet eimzbj aazy http://www.e4ni.com loicgg jpwi

Anonymous said...

burberry handbags yphzxx zruh burberry bags bdufks ixri www.livebulberryfashion.com zpaept eiui www.specjerseys.com itstty eoju www.numbjerseys.com fvxgnl aedr http://www.2lv6.com xsdxkl rmui ugg factory outlet ujizjv xvtb ugg boots cheap yftddq evqd michael kors outlet oassbo xrrd http://www.02s8.com nhqjgi zksn michael kors factory outlet crdxbq ycpl longchamp outlet guoelu atky longchamp bags on sale ufnzyo dtkc longchamp diaper bag jqwqst wkbo burberry handbags jxvbkj hccq

Anonymous said...

burberry handbags rlaade grrq burberry sale msuccu ftst burberry eknjff qrps uggs outlet qcuqwh qkfx ugg outlet online ubcvnh jjqu ugg usa rnhycf okmg ugg outlet awguke mdcb ugg usa juyafz iifh michael kors handbags on sale qulbcj fkfw michael kors online outlet ukxjaa jtpf michael kors outlet ervzej apfm http://www.z8ye.com fdvrkq squz longchamp bags on sale zipuso fnti longchamp handbags outlet peixdr mbrh burberry outlet online ohiqmv gtut

Anonymous said...

peh [url=http://www.celineluggagetotediscount.com]Celine Bags[/url] pgh http://www.celineluggagetotediscount.com pty [url=http://www.celinehandbagsdiscount.com]Celine Bag[/url] vtv http://www.celinehandbagsdiscount.com iml [url=http://www.celinebagxiao.com]Celine Bags[/url] mgc http://www.celinebagxiao.com tol [url=http://www.celinehandbagswe.com]Celine Bags[/url] bbk http://www.celinehandbagswe.com nlm [url=http://www.drdrebeatsname.com]Beats By Dre[/url] sqn http://www.drdrebeatsname.com rtb

Anonymous said...

pva [url=http://www.hollisteroutletnamee.com]Hollister Outlet[/url] lzj http://www.hollisteroutletnamee.com ipb [url=http://www.hollisterjeansname.com]Hollister Outlet[/url] tjp http://www.hollisterjeansname.com rog [url=http://www.hollisteroutletname.com]Hollister Clothing[/url] gbq http://www.hollisteroutletname.com vsx [url=http://www.hollisterjeanswe.com]Hollister Outlet[/url] hje http://www.hollisterjeanswe.com aut [url=http://www.cheapbeatsbydrename.com]Hollister Clothing[/url] lqg http://www.cheapbeatsbydrename.com vif

Anonymous said...

zcjpg [url=http://www.hollisteroutletonsale.com]Hollister Clothing[/url] gjmaw http://www.hollisteroutletonsale.com kpsfh [url=http://www.hollisterjeans-onsale.com]Hollister Jeans[/url] utlim http://www.hollisterjeans-onsale.com emvhg [url=http://www.hollisterclothingluck.com]Hollister[/url] wriqu http://www.hollisterclothingluck.com byne [url=http://www.hollisteroutletluck.com]Hollister Jeans[/url] mntyb http://www.hollisteroutletluck.com mexfn [url=http://www.hollisterjeansxiao.com]Hollister Clothing[/url] qygns http://www.hollisterjeansxiao.com uigkw [url=http://www.hollisterjeansnamer.com]Hollister Clothing[/url] nwawb http://www.hollisterjeansnamer.com rjnj

Anonymous said...

iiogd [url=http://www.celinehandbagsname.com]celine bags[/url] bpjcs http://www.celinehandbagsname.com ylee [url=http://www.celinebagsname.com]celine bag[/url] tfbvu http://www.celinebagsname.com jrkr [url=http://www.celinebagname.com]celine bags[/url] enihi http://www.celinebagname.com cxyhj [url=http://www.celinebagswe.com]celine bag[/url] pvunv http://www.celinebagswe.com djqwq [url=http://www.celinebagwe.com]celine bag[/url] nxcwq http://www.celinebagwe.com flypa [url=http://www.celinebagnamey.com]celine bag[/url] gegym http://www.celinebagnamey.com tebj [url=http://www.celineluggagetotename.com]celine bag[/url] ookjt http://www.celineluggagetotename.com vsrf

Anonymous said...

mazkia http://pa-louisvuittoncheap.com qhtuob http://www.mccanadagooseoutlet.com wetsxa http://www.sale-cheapmontblanc.com pxhapu http://cheaperbeatssbydre.com ltrges http://palouisvuittonoutlet.com nukugn [url=http://pa-louisvuittoncheap.com]louis vuitton handbags[/url] rcjfx [url=http://www.mccanadagooseoutlet.com]canada goose jacket[/url] okuri [url=http://www.sale-cheapmontblanc.com]mont blanc pens[/url] fxxol [url=http://cheaperbeatssbydre.com]beats by dre[/url] pgumlg [url=http://palouisvuittonoutlet.com]louis vuitton outlet[/url] dvjp

Anonymous said...

AkfYcs [url=http://louisvuittonoutlet-lo.com]louis vuitton outlet[/url] zWbM http://louisvuittonoutlet-lo.com VygEht [url=http://mplouisvuittonoutlet.com]louis vuitton sale[/url] hCjS http://mplouisvuittonoutlet.com MbrYoi [url=http://celinebagsincheap.com]celine handbags[/url] sAiC http://celinebagsincheap.com IylBqq [url=http://mocelinebag.com]celine handbags[/url] qAlP http://mocelinebag.com VsyLyi [url=http://mocelinebagsale.com]celine bag[/url] wEnP http://mocelinebagsale.com ZahZlf [url=http://mocelinehandbag.com]celine bag[/url] aDuA http://mocelinehandbag.com wRvI

Anonymous said...

XvcKnd [url=http://beatsbydremu.com]cheap beats by dre[/url] qPfD http://beatsbydremu.com PymFxl [url=http://drebeatsmu.com]dr dre beats headphones[/url] bAlN http://drebeatsmu.com JczRjk [url=http://beatsbydrdremu.com]beats by dr dre[/url] xZcJ http://beatsbydrdremu.com DprZnt [url=http://custombeatsbydremu.com]beats by dre pro[/url] eQdI http://custombeatsbydremu.com XnbPeu [url=http://monsterbeatsmu.com]monster beats by dre[/url] uTaY http://monsterbeatsmu.com VfsZmi [url=http://monsterbeatspromu.com]monster beats pro[/url] gDgT http://monsterbeatspromu.com fVeD

Anonymous said...

RvcXdp [url=http://dis-louisvuittonoutlet.com]louis vuitton outlet[/url] mYhE http://dis-louisvuittonoutlet.com CybDwq [url=http://mvplouisvuittonoutlet.com]louis vuitton handbags[/url] kZnC http://mvplouisvuittonoutlet.com eXbJ

Anonymous said...

TbgMzf [url=http://louisvuittonoutlet-4u.co.uk]louis vuitton uk[/url] gGxO http://louisvuittonoutlet-4u.co.uk xZxY

Anonymous said...

VxzWku [url=http://nblouisvuittonoutlet.com]nblouisvuittonoutlet[/url] qZyH http://nblouisvuittonoutlet.com DxoNfp [url=http://nblouisvuittonsale.com]louis vuitton outlet[/url] tZjM http://nblouisvuittonsale.com oLeN

Anonymous said...

UmqOse [url=http://beatsbydregun.com]beats by dre[/url] mZfC http://beatsbydregun.com ShnWdc [url=http://drdrebeatsgun.com]drdrebeatsgun[/url] lNdY http://drdrebeatsgun.com WmpMzf [url=http://drebeatsgun.com]dre beats headphones[/url] wWqO http://drebeatsgun.com RttWya [url=http://beatsbydrdregun.com]beatsbydrdregun[/url] mAsH http://beatsbydrdregun.com IqjZbv [url=http://cheapbeatsbydregun.com]beats by dre studio[/url] dIpX http://cheapbeatsbydregun.com MdeDhz [url=http://customizebeatsbydregun.com]customizebeatsbydregun[/url] lRjE http://customizebeatsbydregun.com kSiC

Anonymous said...

HvdRnr [url=http://beatsbydretou.co.uk]beats by dre[/url] gVwK http://beatsbydretou.co.uk FejBkw [url=http://drebeatstou.co.uk]dr dre beats uk[/url] iElQ http://drebeatstou.co.uk VmbPlm [url=http://beatsdrdretou.co.uk]beats dr dre[/url] xUkJ http://beatsdrdretou.co.uk UsdCgr [url=http://drebeatssolotous.co.uk]dre beats headphones[/url] sQaJ http://drebeatssolotous.co.uk fGhB

Anonymous said...

ZzrWlx [url=http://drebeatsmu.com]drebeatsmu[/url] lYzU http://drebeatsmu.com RzdBpc [url=http://custombeatsbydremu.com]custombeatsbydremu[/url] aDxV http://custombeatsbydremu.com VbpPst [url=http://monsterbeatsmu.com]monster beats[/url] aTjX http://monsterbeatsmu.com NqvOwf [url=http://monsterbeatspromu.com]monsterbeatspromu[/url] eUaC http://monsterbeatspromu.com fYsI

Anonymous said...

JohVoq [url=http://dis-louisvuittonoutlet.com]cheap louis vuitton handbags[/url] dRnR http://dis-louisvuittonoutlet.com MfeYgp [url=http://mvplouisvuittonoutlet.com]louis vuitton sale[/url] lGpF http://mvplouisvuittonoutlet.com oRjO

Anonymous said...

qmayye http://www.capemaycitypolice.com/MonstBeatsByDre.html gcabry http://www.capemaycitypolice.com/cheapnikeairmaxb.html pbzled http://www.chancemccann.com/cheap-airjordans.html ewfxco http://www.oceancityseafood.com/celinehandbags.html gxrhuj http://maryhelverson.com/celinehandbagsb.html igvwpn [url=http://www.capemaycitypolice.com/MonstBeatsByDre.html]cheap beats by dre[/url] udhid [url=http://www.capemaycitypolice.com/cheapnikeairmaxb.html]nike air max[/url] pxnha [url=http://www.chancemccann.com/cheap-airjordans.html]cheap jordan shoes[/url] pjbxj [url=http://www.oceancityseafood.com/celinehandbags.html]celine handbags[/url] igxuqa [url=http://maryhelverson.com/celinehandbagsb.html]celine bags[/url] bxrf

Anonymous said...

hpyiqn http://www.capemaycitypolice.com/MonstBeatsByDre.html hyxlzx http://www.capemaycitypolice.com/cheapnikeairmaxb.html puckpc http://www.chancemccann.com/cheap-airjordans.html jkdxln http://www.oceancityseafood.com/celinehandbags.html tdikmf http://maryhelverson.com/celinehandbagsb.html xfexcv [url=http://www.capemaycitypolice.com/MonstBeatsByDre.html]dr dre beats[/url] fjzek [url=http://www.capemaycitypolice.com/cheapnikeairmaxb.html]air max shoes[/url] pomer [url=http://www.chancemccann.com/cheap-airjordans.html]air jordan[/url] xytmm [url=http://www.oceancityseafood.com/celinehandbags.html]celine handbags[/url] epioqb [url=http://maryhelverson.com/celinehandbagsb.html]celine bags[/url] ntwk

Anonymous said...

What's up, I desire to subscribe for this blog to obtain newest updates, therefore where can i do it please help.

Feel free to visit my web blog ... the tao of badass

Anonymous said...

Thanks for the auspicious writeup. It in fact
was a enjoyment account it. Look advanced to far delivered agreeable from you!

However, how can we keep up a correspondence?

My web page - the tao of badass dating system

Anonymous said...

hi!,I really like your writing very much! percentage we keep up a
correspondence more approximately your post on AOL?
I need a specialist on this house to resolve my problem.
May be that's you! Looking ahead to see you.

Here is my weblog ... tao of badass discount