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I have heard of elite triathletes and cyclists taking a 1-2yr relaxed year away competition in their final few yrs, then come back and compete for a final 2-3yrs with good success.
He needs to...

Mate, if he improves his technique, gets stronger - He'll be a great runner. Many years ahead to improve

Sat
20min of cycling - recovery

Sun
9km total

5km handicapt time trial
Went out far too fast for 1st 1km - then there was a long hill - by the bottom of the hill, i was gone..... Too fast,...

Thur
Day off - planned on a easy 5km, but was far too sleepy by the time i got a chance to run....

Fri
3 x 800m on road (hilly course) with 3min recovery

1 - 2min 24sec
3min rec
2 - 2min...

How is the left leg, right leg imbalance going?

Tue
3.30am start for work - Come training time, i went to zzzz instead.

Wed
Burpee challenge - 12min 30sec (i think it's the 2nd fastest time i have done - and about 60sec faster than this...

I hear a lot on either side of the fence with regards to coffee.

I feels its good - 2 a day seems fine with me.

Just watch out how soon before exercise. It can be a very good and getting you...

Arm mechanics (non existent)
Foot lands way infront of centre of gravity
moving forwards way too fast

Perhaps he is a beginner ??

I've got a Foamball, that is the same diameter as a foamlog - it's brilliant for rolling glutes, hips, thighs and backs/arms
https://www.hartsport.com.au/products/6-746

The only Foamrolling...

High school assignment?

A solid note style break down of tempo.
No references...

Pfft, that was nothing.... ended up doing like 4 or 5 days in a row...

Extra carb intake has made a huge difference to tt's.
But, side effect - some carbs eg, Bread, makes my guts a roller...

Good Q.
I like the sprinters look more - but, I Love feeling the way a distance guy does More!
At my peak 800 form - I was way down to 59kg... a wee bit too light...
So, at 69/70kg now, I'm...

I've originally came from a Middle distance performance standpoint.
So i can run either way (sort of....)

Back when i was doing pure sprinting - bodyweight was 80kg - could squat around 200kg -...

Sweet - Nice work.
This is the start of Summer for you?

Fyi,
I do personal training for a living.
Iv'e never taught anybody to do a chin up via pull downs, only via a chin up bar.

If you watch somebodies back/shoulders/arms during both pull downs...

Ive never had decent growth with pull downs.
Chin ups on the other hand!! Yeahbaby

Im currently training for 3km - 10km events.
The atmosphere doing these events is far greater around here, plus, there is prize $$.....

90sec rests! I can only dream :-)
My last 200m workout was ten x 200m in 36-37sec with 100m jog rec in 40sec
Was more high end cardio with a touch of la+

However, I no longer do sprint...

I've never heard of him.
Therefore i can only speak on what i can see on this video - and this video looks fine. It's only short - so only a snapshot. And the snapshot looks fine.

I've seen...

Sounds good.
Some people could and do interprete what he says, re- repeatable speed as being able and fit to run a fast 200m or 300m or even 800m....
However, its far from that. Its been fast for...

You could also have adreanil fatigue?

A morning coffee does the job for me!
And zma at night.

Sat off

Sun
just under 6km jog
AVG hr 128

Planned on a time trial Sunday arvo - but a massive storm washed that idea out....

Mon
Pool running for 5min to help loosen up

Big difference between 12 + 15....

Have you seen, i think its Gpp dvd, charlie stretching the athlete, the athlete lays on belly, charlie puts one hand one upper hammie, and lifts the knee up and the athlete pushes down to the ground,...