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  1. Re: 400M Training 19 years old girl looking to qualify for the U23 European Champs 20

    The KK gpp is non speed. I can only say from my own experience that adding speed works us beneficial. So I would opt for a short to long approach. She seems really strong so that would only confirm...
  2. Re: 400M Training 19 years old girl looking to qualify for the U23 European Champs 20

    What kind of volumes is she used to work with?
    Concurrent (kitkat) plan has a proven track record with many users on the board, so that might be an option.

    It would be advisable to adjust volumes...
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    Re: DMA's Coaching Thread

    Yes I did mean those. Why 30m tempo? For what purpose. With hammie problems I try to work with short accelerations e.g. 10x10m and jogging/bike work.
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    Re: DMA's Coaching Thread

    Is that 40 X 30m? ?? In total volume. ...
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    Re: DMA's Coaching Thread

    the 55 is way off the 50 you were aiming for.
    What happened?
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    Re: DMA's Coaching Thread

    Jus some of my thoughts...

    Seeing these result makes me question your guy is in the right event.
    Running 12+ in the 100 is the speed for a 5k runner or even more.

    Also there is no improvement...
  7. Thread: for fun

    by pindaman
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    Re: for fun

    Go Gianna :)
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    Re: Stormy Runs (60-400m)

    I did have some relative positive sessions with a bike instead of treadmills.
    That because I hate treadmills for emulation good track sessions, for me it doesnt work.

    Instead i use a bike and do...
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    Re: Stormy Runs (60-400m)

    Hi,
    what is the 90% in the 270m, of 400/300 PB?
    When taken from a 300m PB it really fast, for me quite impossible to do with a 2,5 min break.

    The 300/150 after only 5 min makes feel the pain...
  10. Thread: 400m training

    by pindaman
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    Re: 400m training

    monday and thirsday are most important. so that are the key days.
    tuesday is less fast than monday, but will be quite fast.
    friday will be hard to do fast. So you do that day as you feel so target...
  11. Thread: 400m training

    by pindaman
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    22,292

    Re: 400m training

    there are basically only 2 real hard days. the second day (after a hard day)was more about what you can handle. so if you feel pain/tired. then you run less fast. By doing so you keep injuries away....
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    Re: DMA's Coaching Thread

    how are his mechanics in running. a pb in 200 of 24.5 is very slow. in our club the 1500/5k runners do that. It looks you guy is lacking speed, why not focus on that so you can work towards a...
  13. Thread: 400m training

    by pindaman
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    22,292

    Re: 400m training

    pb
    100-200-400h
    10.80 -21.92 -51.08 my 200 pb was run 1 hr after a pb 400 og 48.30 so i was pretty tired already.

    I think i am more of a speed type.
    the thuesday was 2-3x the 300m this day is...
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    Re: DMA's Coaching Thread

    I have some trouble with a speed session and using finishing pace in a run because thats just very slow. For me there is more logic in running a few 80's or 90's in a faster oace e.g race pace for...
  15. Thread: 400m training

    by pindaman
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    Re: 400m training

    thank you esti
  16. Thread: 400m training

    by pindaman
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    22,292

    Re: 400m training

    I really like to work in relative speed work.
    so i do some acceleration work in warmup. ex 4x60 on grass with 20m acc and then 40 relaxed getting into upright position.
    in the 150's you have to put...
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    Re: DMA's Coaching Thread

    why run 90m @ finish pace?
  18. Thread: 400m training

    by pindaman
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    22,292

    Re: 400m training

    KK plan is perfect to work with.
    try the gpp for starters, maybe cut the volume with 30-50% to start with.

    I have used this plan with success running pbs @ the age of 32 in 100/200/400/400h...
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    Re: Split Run Periodization for 200-300m

    oops sorry..:confused:
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    Re: Split Run Periodization for 200-300m

    that's around what i will ru this season i think.
    for me +1.0 wind decreases time in 100 with .1s.
    so you 11.4 is about 11.7 which translates better to your 23.5(23.4=2x100pb). normally in 200/400...
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    Re: Silencer's slam dunks and speed log

    Nice images Steph, yopu have too much spare time ;)
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    Re: Split Run Periodization for 200-300m

    what's your pb in 100-200?
    that correlates very much to the potential 300 times I believe
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    Re: what to do for soleus strain?

    calf strains are a pain is the @$##s.
    I have chronic calf problems, mainly soleus related.
    Take your time for recovery. I know from experience soleus can handle allot of work even when its not yet...
  24. Re: Plyo on EMS, also discussion on massage on EMS

    Hi,
    I got hold of a compex mi-sport device(got is relative cheap). But i am really lost and if anypone can help me with using the device properly. please help.
    I would like to use it to try to get...
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    Re: DMA's Coaching Thread

    So your season is almost ended?
    Weird, I am just starting gpp2 with 3x4x150
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