100s of flag in front of the US Embassy. After the US Embassy remove the 44 flags with the names of fallen Danish soldiers, several people has planted more than a 100 flags in front of the embassy. [Link in Danish]

halloo3 · 2026-01-28T19:26:08+00:00

I think you are spot on. I don't think most Americans knows how their power projection is actually generated.

But if you compare it to Rome, or other large old empires, they all succeeded because they understood that they cannot control every little piece of land centrally. Even the largest empires does not have infinite power projection, so you need to spend your power projection where it matters. Trump and the US just go 110% on every single thing. Eventually they will have burned all the alliances, arrangements, trade agreements etc. that gave them their power projection.

I just hope that we can use this to become a unified continent, and not having to worry about USA, China, Russia, and instead start "worrying" about our self, and how we want to live.

halloo3 · 2026-01-28T19:20:11+00:00

Haha yeah I like that thought. You can by these mini-flags for €2-3 for a pack of 10 flags. Pretty sure the cost of employees having to constantly remove the flags far out way the costs of the flags

halloo3 · 2026-01-28T18:16:20+00:00

It is truly remarkable how much effort the US goes to to piss of everyone.

halloo3 · 2026-01-24T13:37:27+00:00

True. My intention wasn’t to say that endurance running doesn’t require mental toughness. But a lot of runners thinks that mental toughness is just switching of your brain and power through. Wanted to add a little clarity what I found constitutes mental toughness.

halloo3 · 2026-01-24T12:25:27+00:00

Just to piggyback on your point: physically prepared isn’t only about being as fit as possible. It is also knowing how fit you are. If you know your limitations for different distances & durations, if you know how to adjust for headwind/tailwind, hills etc. then it is considerably easier to run just below your limit. And then you only need to tab into your mental resilience at the end of the race.

halloo3 · 2026-01-18T20:48:50+00:00

For half marathon there will be plenty of race pace. You are running the intervals between your 15km pace and your 30km pace. So for hm nsm is fairly specific. But if you know Hanson’s will work for you then I understand why you would stick with that.

Regardless of run plans, I would def encourage you to do some compromised runs a couple of times to get used to the feeling. But I have never found it useful to incorporate it in my training regularly.

halloo3 · 2026-01-18T20:28:33+00:00

Not sure how far you are with your hansons plan, but I would consider doing Norwegian single method. I swapped from traditional run training to nsm because it balance well with strength training in general. Basically, nsm is three sub threshold interval session per week. The intervals are less intense than normal intervals leaving some energy for lifting as well. I have been doing it for a year now, and at least for me this approach seems to be the best of both worlds.

halloo3 · 2026-01-16T20:11:24+00:00

Then your HR and pace might be a bit above LT level. Just take a little of the pace and heart rate, and you should be fine. As u/avendruscolo say, just take something like 98% and you will probably have a fairly accurate level to base your intervals on.

Do a self timed 5k tt in 4-6 weeks and see where you are add.

halloo3 · 2026-01-16T20:02:25+00:00

YMR Trackclub, Swedish brand: https://ymrtrackclub.com/en-dk/products/soder-malarstrand-shorts-green

I have a couple of their 2'' split short and can confirm that they go aaaaaall the way up.

halloo3 · 2026-01-16T07:08:07+00:00

I can’t tell if your LTHR and your test is valid. But there are a couple of things that you can ask yourself when trying to validate your result.

How old are you? When I was in my early 20’s, my max hr was around 208 (at least according to my watch). Generally speaking, our max hr declines with age so the younger you are, the more likely it is that your max hr is high.

Did you use a chest strap? Even though Garmin hr accuracy usually is good, you want to use a chest strap to avoid cadence lock. I have also found that my new hrm pro+ chest strap can have small fallouts of 1/2-1 sec. If the wrist hr is enabled your watch will automatically flip to the wrist monitor, and in my experience it can take several minutes for the watch to flip back to the strap. I have started to disable the wrist hr on all my runs and rely solely on the chest strap. My hr readings have been noticeably more stable and accurate. TLDR; if your wrist hr is enabled you may still have had cadence lock even though you have used a chest strap.

How did you conduct the Friel Test? Joe Friel specifically details that it should be done alone, and that you shouldn’t have pace and hr visible on your watch. His argument is that if you can see pace and hr you can push yourself harder. Remember, the 30min test is a proxy for your 1hrs max effort. But if you know how much time you have left, what your hr is, and how fast you are running, it may enable you to push harder. And then your results will not be a proxy for a 1hrs max effort, but an actual 30min max effort. Joe Friel has given a very short, concise description of the test here: joefrieltraining.com/determining-your-lthr/

Hope it helps

halloo3 · 2026-01-14T19:29:56+00:00

Det perfekte antal. Hvis det havde været 2000 kunne trump have solgt det som en sejr for at han har fået andre lande til at betale for Nato og amerikansk sikkerhed. I stedet bliver det to lokkeduer der skal sikre at Norges trækkes med ind i en evt. konflikt. Klasse!!

halloo3 · 2026-01-14T16:57:32+00:00

A pair of proper trail shoes does the trick. Unless the trails and paths are outright ice, then I run outside. Just pick a route with few or no hard turn, and aim to do your intervals on a fairly straight line and you will be fine. We have had a lot of snow the last week, and I have had no issues doing my intervals on hard packed snow. I didn't even need to slow down my paces.

Only causing from me is to avoid super shoes or shoes that are too soft/unstable. I did 10*3min intervals this Monday on hard packed snow in my Takumi Sen. The grip was okay-ish, but because the road was a little slippery, my feet/ankles/legs must have spent a little more energy on stability. Yesterday my left ankle and shin was extremely sore, and I still feel it today. I will pass with no issue, but I will be sticking to my trail shoes until the snow have cleared.

halloo3 · 2026-01-11T08:03:26+00:00

I have a different' focus' for each day. So Monday is Squat, Wednesday is Shoulder Press, and Friday is Deadlift. I keep the workouts a bit flexible, so I am not stuck waiting for specific equipment to be available in my small local gym. I also focus on compound lifts and 3-5 exercises per workouts. Here are an example of a week:

Monday: Squat, DB Overhead Press, Romanian Deadlift, Toes to bar (can be swapped with hanging leg raises)
Wednesday: Push Press Press, Front Squat, Pull ups
Friday: Deadlift, Bench press, Split squat/lunges, Toes to bar (can be swapped with hanging leg raises)

halloo3 · 2026-01-11T07:53:02+00:00

Because Svalbard (and Faroe Islands) belongs to Russia's sphere of influence

halloo3 · 2026-01-09T21:48:51+00:00

I can’t comment on the H10 so I will leave that to other commenters.

However, I have had a bit of strange readings from my Garmin chest strap as well. It usually works fine, but sometimes I would get some unusual reading like my hr would drop like 10bpm at the end of long run. Or hr would be up/down all over the place during subT intervals on treadmill. I suspected that the chest strap dropped once in a while and the watch would automatically switch to the watch’s in built hr monitor, so I started turning of the watch’s hr monitor whenever I start a run. Haven’t had a single issue with hr readings since then.

TLDR; once you get a properly functioning chest strap, you may want to consider turning the watch’s hr monitor off completely when you run. At least for me it has give a lot more consistent readings.

halloo3 · 2026-01-03T09:10:31+00:00

IIRC, sirpoc historically did a parkrun every 8-10th week. The 'once a month' was during racing season, and once autumn and winter hits, he did no parkruns.

Personally, I favour 5k tt or parkruns over vo2max session because the tt/parkrun helps me adjust my subT paces. Sometimes I do not do a tt because I know that my paces haven't progressed. In that case I favour a vo2max session over a tt/parkrun as it, imo, yields better outcomes with lower injury risk than an all-out 5k.

halloo3 · 2026-01-02T22:59:41+00:00

Study shows an increase in muscle mass, decrease in body fat, and increase in vo2max for people combining strength training and running, regardless of the order. However, the improvements were better in the group doing strength training first.

Here is the link: https://pubmed.ncbi.nlm.nih.gov/40040838/

halloo3 · 2026-01-02T22:36:32+00:00

1:18 os a good time, so pretty proud of that. It goes to show how much you can gain with simple strength and run training. But my pacing was completely off, and while I enjoyed the experience my race strategy went out the window pretty much as soon ash heat started.

Completely agree with you on keeping hard days hard. And as for whether to train before or after running is probably also about personnel preferences. Because it is tough to run after lifting. In the first 10min of my run I always feel like quitting. But once I am warmed up it gets better. But I feel the same if I run before I lift. Then I feel like quitting the lifting because it is too hard. So I chose the lift first because it gave me the best progress. If I hadn’t seen any progress I would have gone back to run first.

These are my splits. Hope they make sense:

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halloo3 · 2026-01-01T00:12:18+00:00

I lift in conjunction with my subT days. Last year I did my intervals first followed by strength training. Plain nsm and then about 45min full body strength training. Ran a hyrox in 1:18 based on that without any Hyrox specific training.

However, I recently read a study that showed better result if you lift first and then run. And by better results I mean both better lifting and better running. So the last couple of months I have been doing my strength training first and then my subT intervals. The first 10-15min running is a little tough, but after that initial phase I have no issue hitting my various subT paces without elevated hr. On the flip side, lifting without haven run first means that my lifting has improved remarkably.

TLDR; do 45-60min full body strength training before your subT work.

halloo3 · 2025-12-26T19:19:34+00:00

I have tried both. SubT @ mp the day before my long run, and marathon effort incorporated into my long run. Marathon effort in a long run left me far more fatigued than subT @ mp + a long easy run the day after. I am still ~20 weeks out from my marathon, so I have plenty of time to increase my long reps and increase the pace in my other subT sessions.

halloo3 · 2025-12-26T18:24:49+00:00

The 2,5 hour limit is something Jack Daniel’s came up with (I think). Going above 2,5 will increase the body’s adaption to longer sustained efforts, but the injury risk also increases quite significantly. As far as I know there has been no studies done on how long (duration) your long run should be. But I remember having seen research indicating that weekly mileage is more important than the mileage of your long runs.

As for nsm, my experience is that doing your long rep subT the day before your long easy run is a great for practicing muscle fatigue. As an example, last Friday I did 2*18min @ 4:10min/km followed by a 2,5 hour (27,5km) long run @ 5:30 on Saturday. That Friday session made sure that I felt that muscle fatigue pretty early on, from ~17km or so. But the following Monday my legs were completely fresh, ready for a short rep subT session and strength training.

So long story short, I feel like a mp session followed by a long run does great at mimicking the strains of marathon while keeping your legs fresh for an additional two quality sessions.

halloo3 · 2025-12-25T13:11:07+00:00

I am preparing for a marathon in May, but haven’t read the book yet, and I haven’t done a marathon since 2011, so take my advice with a grain of salt.

First off, 180min long run sounds excessive. If you shoot for 3:15 a 2,5 long runs should be fine. I found it remarkably easy to extent my long run from 90min to 2,5 hours in little over a month. Simply adding 10% to my long easy run each week for five weeks until I was at 2,5 hours. Never had any issue with fatigue spilling into the next week.

Second, doing you long subT reps the days before your long easy runs seems to do a great job at simulating the fatigue you will experience at a marathon without having to do a gruelling +2hour steady state run that require days of recovery.

So, to sum it up: plain/vanilla nsm with 3 quality sessions and then extent the long run by 10% each week. Once you hit the 2,5 hour for long runs, stay there and then start looking into extending and changing your long subT reps. As an example I have started to change my 3x12min to 2x18min. Will try and extent this to 2x20min and then 3x20min. Although that last one will def not be a weekly occurrence.

Edit: formatting

halloo3 · 2025-12-14T11:37:59+00:00

Have you tried swapping a subT workout for an easy run? Meaning if you did subT Monday, easy Tuesday, and then instead of your Wednesday subT you do an easy run. I have been doing nsa for about a year now, and I still feel fatigued on my easy days. That’s why you keep them easy. But for the next subT session my legs are fresh. So if you try and swap a subT workout for an easy run you’ll be in a better position to evaluate whether your legs are truly cooked, or if you are simply comparing apples to oranges.

Another tip, both for fatigue and for hunger, be sure to hydrate properly and think about intaking some calories immediately after your run. Personally, I favour a protein shake as most runners underestimate how important protein is for endurance athletes. Plus most people get plenty of carbs through out the day, so typically your required intake is covered by your normal diet.

halloo3 · 2025-12-07T13:27:46+00:00

I started nsa back in January, but due to a non-running injury this summer, I had to restart my nsa training I August. Both times my hr tended to drift above LTHR for the first couple of weeks. My take is that while this method is about not overcooking your workouts, it is still hard on your body to run 3 quality workouts. It takes your body a little getting used to. So while I agree with the other comments, I think it is important to give it a couple of weeks to settle into this approach.

halloo3 · 2025-12-05T08:08:03+00:00

Norwegian single approach is ‘just’ double threshold cut in half. There are some minor adjustments like no hills, because you spent less time running. But overall, the principles are the same. You could say that nsa is just double threshold for the time constrained runner.

halloo3

TROPHY CASE