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Thanks, im reluctant to get rid off them but I know if they don't they'll just sit in a draw gathering dust.

Sold

Yeah, not saying it's possible- just desirable.

What training would get me to sub 4 minute kilometers at my threshold HR of ~175?

There's no need to kill yourself on every run. This will more than likely lead to injury. The most important thing is consistency. Make small consistent progress.

Run 1: Tempo: 6 miles @ 80%
Run 2: Track intervals: 10 x 400m building up weekly to 10 x 1k
Run 3: Long run: Whatever distance you consider long @70%
Every three weeks I do an extra run of hill repeats @Swains lane.

I am by no means an expert but doing this routine consistency has enabled me (6'2" 95kgs) to brag warning run a 2:57 marathon and a 32min 10k.

Watched 12 years a slave and thought it was good, but not great. I thought the level of Direction and acting was good all round, though Brad Pitt's accent was a bit OTT. Should he win best director, no. He should have one for Shame or Hunger. Personally I feel Spike Jonze should Win. With Matthew McConahgy winning best actor for Dallas Buyers Club.

@Amey: How much for the iPad?

@Tomsvoboda: How much for the iPhone 5?

Orthodox priest trying to prevent a clash between demonstrators and the police in Kiev, Ukraine

Shame about Interstate. Them and Bond used to be my regular go to places!

What is it meant to say?

Clubbing?

I've used him before. Thought he preferred proper sports.. :)

#taintedphysio

I've been using this lady for a while and she has been very effective: http://www.energylab-bts.com/brunner-mtr/

I would also give these ago. I've used them for the past year and they have worked very well on a variety of trails. http://www.vivobarefoot.com/uk/mens/breatho-trail-mens

If you shop around you can get them for about £50.

Also- I've asked this a couple of times, but the need is now imminent, as local trails here are essentially mud, and the Virratas have no grip whatsoever.

So to complement my Virratas:
Which do I go for/ Any other suggestions?
Roclite 243
Trailroc 235
X-Talon 190
BareGrip200

My guess so far is between the X-talon190 and the Trailroc235.

boil in the bag, no?

So far it seems really good. Im wearing it with a base layer and a fleece and it has been perfect on my 15 mile commutes.

Brought this on a whim and i have been very happy with it.

http://www.hm.com/gb/product/21083?article=21083-B#article=21083-A

Some shots I took on my iPhone (5s)

I managed to get both. Thanks

Beautifull adapted Cement factory.

http://www.archdaily.com/294077/the-factory-ricardo-bofill/

http://ad009cdnb.archdaily.net/wp-content/uploads/2012/11/50a48227b3fc4b263f000022_the-factory-ricardo-bofill_ricardo_bofill_taller_arquitectura_santjustdesvern_barcelona_spain_workspace_-2--1000x411.jpg

Sold

Anyone has a clue where to get the Trainerendor BLACK/BLACK, apart from ebay?
(At normal dorrah, should still be somewhere....?!)

Meteor sports on Bethnal Green Road had some but they'll probably be cheaper of ebay. What size are you? I brought my brother them and ive yet to see him wear them. He might want rid of.

Im looking for an iPhone 4 or above and an ipad 2 or above for christmas gifts. If anyone has either of the above for sale please let me know. Thanks

I brought two PS4's of ebay with the intention of one of them being a christmas present for my brother. However my mum has brought him one already. So it is surplus to requirements.

I'd like £400, this recoups what I paid (including P+P). Im aware this is more than the new price but they are going for a lot more on ebay.

Collection from Bow. I can post but it will be about £25

](http://s31.photobucket.com/user/ClarenceHoward/media/ps4_zpsb8d0bf8c.jpeg.html)[/IMG]

Briefly saw someone riding a beautiful Colnago track bike as I carried my Christmas tree through Victoria Park.

Road Bike Party 2 - Martyn Ashton - YouTube

Hey everyone, I done it. 22hrs 13mins. It hurt, i'm tired. Goodnight.

@Hobo. James doesn't need any more volunteers for this weekend so I won't be helping out. The GF and I may still come along to watch for a bit so I'll keep an eye out.

Good luck and hang tough when it gets dark... the sun always comes back eventually!

Thanks. Strangely I like running in the dark. I find it cathartic as I become completely focussed where my feet are landing.