Dan Osborn-Nash
@dan-osborn-nash.bsky.social
🇬🇧 Welsh/GB international runner
⏱️ 14:05, 29:23, 65:11, 2:12
🎓 Exercise Physiology PhD
🎙️ Podcast Host
⏱️ 14:05, 29:23, 65:11, 2:12
🎓 Exercise Physiology PhD
🎙️ Podcast Host
Our podcast is back, like your favourite sitcom, with a Christmas Special!
We answer some listener questions, before diving in some talk about nasal strips - an accessory popping up in a lot of races recently.
Do they actually work, should you use them yourselves?
We answer some listener questions, before diving in some talk about nasal strips - an accessory popping up in a lot of races recently.
Do they actually work, should you use them yourselves?
December 17, 2024 at 1:19 PM
Our podcast is back, like your favourite sitcom, with a Christmas Special!
We answer some listener questions, before diving in some talk about nasal strips - an accessory popping up in a lot of races recently.
Do they actually work, should you use them yourselves?
We answer some listener questions, before diving in some talk about nasal strips - an accessory popping up in a lot of races recently.
Do they actually work, should you use them yourselves?
My thresholds are better than they have ever been and by some margin.
For reference, my LT1/LT2 were at 18 and 20km/HR before I ran 2:15 at Valencia last year.
So, things are looking promising!
For reference, my LT1/LT2 were at 18 and 20km/HR before I ran 2:15 at Valencia last year.
So, things are looking promising!
November 25, 2024 at 4:26 PM
My thresholds are better than they have ever been and by some margin.
For reference, my LT1/LT2 were at 18 and 20km/HR before I ran 2:15 at Valencia last year.
So, things are looking promising!
For reference, my LT1/LT2 were at 18 and 20km/HR before I ran 2:15 at Valencia last year.
So, things are looking promising!
On Friday, I repeated the same threshold testing protocol as I did 7 weeks ago: 11x5:00 at a 1% incline
It went well!
LT1- similar to the last test at ~19km/HR (3:09/km)
LT2- moved from 20 to 20.5km/HR (2:56/km)
It went well!
LT1- similar to the last test at ~19km/HR (3:09/km)
LT2- moved from 20 to 20.5km/HR (2:56/km)
November 25, 2024 at 4:26 PM
On Friday, I repeated the same threshold testing protocol as I did 7 weeks ago: 11x5:00 at a 1% incline
It went well!
LT1- similar to the last test at ~19km/HR (3:09/km)
LT2- moved from 20 to 20.5km/HR (2:56/km)
It went well!
LT1- similar to the last test at ~19km/HR (3:09/km)
LT2- moved from 20 to 20.5km/HR (2:56/km)
This was week 1 of the taper, with a drop in volume, while trying to maintain training frequency and intensity.
Tuesday's session was "unspectacular". I had planned to do a few more reps but my legs were heavy and I saw no benefit to pushing through
Tuesday's session was "unspectacular". I had planned to do a few more reps but my legs were heavy and I saw no benefit to pushing through
November 25, 2024 at 4:26 PM
This was week 1 of the taper, with a drop in volume, while trying to maintain training frequency and intensity.
Tuesday's session was "unspectacular". I had planned to do a few more reps but my legs were heavy and I saw no benefit to pushing through
Tuesday's session was "unspectacular". I had planned to do a few more reps but my legs were heavy and I saw no benefit to pushing through
Valencia Marathon training week 18th-24th Nov:
1 week to go!
M- 16k
T- 3x10:00 at 3:12/3:06/km
W- 14k, 8k
T- 16k, 6k
F- Threshold Test: 11x5:00 (15-21k/HR)
S- 16k
S- 30k
Total: 149k (10hrs 18)
1 week to go!
M- 16k
T- 3x10:00 at 3:12/3:06/km
W- 14k, 8k
T- 16k, 6k
F- Threshold Test: 11x5:00 (15-21k/HR)
S- 16k
S- 30k
Total: 149k (10hrs 18)
November 25, 2024 at 4:26 PM
Valencia Marathon training week 18th-24th Nov:
1 week to go!
M- 16k
T- 3x10:00 at 3:12/3:06/km
W- 14k, 8k
T- 16k, 6k
F- Threshold Test: 11x5:00 (15-21k/HR)
S- 16k
S- 30k
Total: 149k (10hrs 18)
1 week to go!
M- 16k
T- 3x10:00 at 3:12/3:06/km
W- 14k, 8k
T- 16k, 6k
F- Threshold Test: 11x5:00 (15-21k/HR)
S- 16k
S- 30k
Total: 149k (10hrs 18)
An easy 30k on Sunday (4:13/k) rounded out another solid week of training.
Two weeks until Valencia now and nearly time to start the taper. Despite a couple of bugs, it's been the highest-volume block I've done, while also stretching out the sessions too.
Will it pay off?!
Two weeks until Valencia now and nearly time to start the taper. Despite a couple of bugs, it's been the highest-volume block I've done, while also stretching out the sessions too.
Will it pay off?!
November 20, 2024 at 10:20 PM
An easy 30k on Sunday (4:13/k) rounded out another solid week of training.
Two weeks until Valencia now and nearly time to start the taper. Despite a couple of bugs, it's been the highest-volume block I've done, while also stretching out the sessions too.
Will it pay off?!
Two weeks until Valencia now and nearly time to start the taper. Despite a couple of bugs, it's been the highest-volume block I've done, while also stretching out the sessions too.
Will it pay off?!
I was just glad to get something done.
Friday was then spent completing the drive up to Peebles, Scotland, before a short double.
We had a wedding on Saturday, so it was another long single, finishing with pushing Nye around Hay Lodge parkrun in the buggy. A tough course!
Friday was then spent completing the drive up to Peebles, Scotland, before a short double.
We had a wedding on Saturday, so it was another long single, finishing with pushing Nye around Hay Lodge parkrun in the buggy. A tough course!
November 20, 2024 at 10:20 PM
I was just glad to get something done.
Friday was then spent completing the drive up to Peebles, Scotland, before a short double.
We had a wedding on Saturday, so it was another long single, finishing with pushing Nye around Hay Lodge parkrun in the buggy. A tough course!
Friday was then spent completing the drive up to Peebles, Scotland, before a short double.
We had a wedding on Saturday, so it was another long single, finishing with pushing Nye around Hay Lodge parkrun in the buggy. A tough course!
I've run 5k (14:05) and HM (65:13) PBs in the Edges but I've been curious about the Skys so managed to borrow a pair off a friend (cheers Dave!). I haven't had time to put together a pretty graph yet. However, let's just say that I have put in an order for a pair of the Skys!
November 20, 2024 at 10:20 PM
I've run 5k (14:05) and HM (65:13) PBs in the Edges but I've been curious about the Skys so managed to borrow a pair off a friend (cheers Dave!). I haven't had time to put together a pretty graph yet. However, let's just say that I have put in an order for a pair of the Skys!
It was a great start to the week, with probably the best "threshold" session I've ever done. Lactate was super-stable and HR peaked at 165 (LT2 normally ~170), suggesting LT2 is comfortably over 20km/HR.
I used the first 5x6:00 to collect some gas data and compare Metaspeed Edge Vs Sky...
I used the first 5x6:00 to collect some gas data and compare Metaspeed Edge Vs Sky...
November 20, 2024 at 10:20 PM
It was a great start to the week, with probably the best "threshold" session I've ever done. Lactate was super-stable and HR peaked at 165 (LT2 normally ~170), suggesting LT2 is comfortably over 20km/HR.
I used the first 5x6:00 to collect some gas data and compare Metaspeed Edge Vs Sky...
I used the first 5x6:00 to collect some gas data and compare Metaspeed Edge Vs Sky...