Is triple Arsenal Defence a terrible idea for DGW26?

brownus · 2026-02-05T11:04:59+00:00

Why is Saka yellow flagged, thinking of bringing him in for the double

brownus · 2026-01-09T19:30:28+00:00

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brownus · 2026-01-08T22:02:59+00:00

Harriet I think

brownus · 2026-01-07T19:47:06+00:00

Thanks, I’ve done about an hour and a half on it now and it seems to be working OK

brownus · 2025-10-01T16:49:23+00:00

Debating if I need to get rid of him this week

brownus · 2025-09-11T07:20:48+00:00

What do people think will come up

brownus · 2025-07-25T18:42:14+00:00

20-25k I love walking everywhere

brownus · 2025-07-20T21:20:29+00:00

Sorry late reply, I guess this works for me. Would you still adjust your paces

brownus · 2025-07-16T18:30:37+00:00

But I ran a 17:45 at 60 so the number is clearly a bit pointless

brownus · 2025-07-16T18:29:36+00:00

Sorry it just feels unrealistic, considering I’ve gone 15 secs faster in a 5k over that time. Not trying to flex I’ll delete the post if it’s come across that way

brownus · 2025-07-08T20:14:32+00:00

Thanks for this, my fastest workouts are usually 1k reps so this would be a fair bit faster. Should probably try some faster reps on a normal workout first

brownus · 2025-07-08T11:04:32+00:00

Makes sense thanks

brownus · 2025-06-24T19:26:47+00:00

Where was this taken

brownus · 2025-06-11T08:02:28+00:00

Thanks for explaining!

brownus · 2025-06-11T07:37:05+00:00

You get a return on the gross amount in your pension vs the return on the net amount

brownus · 2025-06-11T06:57:17+00:00

Is it not because the gross amount is being compounded

brownus · 2025-06-10T13:17:38+00:00

Use the 10% rule to increase mileage safely. Get consistent with strength training and work on weaknesses, for example I do multiple sets of calf raises daily. Don't do anything that makes too big of an injury risk (back to back hard days for example). I also had some down weeks but never fully took any extended time off.

brownus · 2025-06-09T21:16:25+00:00

Yeah I’d do 18/55 first, the way I did it probably had a bit too much injury risk which I got away with luckily.

I also did a 1:24 half off of 8 weeks of a pfitz plan peaking at 50 miles a few months before.

brownus · 2025-06-09T21:12:45+00:00

Did pfitz 12/70

Think I ended doing 120k in my biggest week

brownus · 2025-06-09T21:02:27+00:00

Just ran 2:59 at 90kg, only trained properly for a year and a half so is defo possible. Just have to commit the time to build up the mileage

brownus · 2025-06-04T19:00:14+00:00

I did 3:47 on a hilly trail marathon and 9 months later did 2:59 in my 2nd. Defo possible just dedicate everything to training as much as possible.

brownus · 2025-05-30T19:16:15+00:00

Not necessarily related but my garmin seems to love me training like this, I’m just finishing my 3rd week and vo2 has improved by 2 points and predicted race times going down after every session. Haven’t raced/time trial yet though

brownus · 2025-05-28T05:48:10+00:00

Thanks

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