NikolaosKey Member

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  • @rheddmobile welcome! For sure you will have a good time with us :smile: @bjderhak Be careful with the pain at the bottom of your feet, it might be because you are running at hard surface most of the time. Pick a sodt surface now and then i.e. grass or dirt and you will feel your legs relaxed
    in November 2017 Running Challenge Comment by NikolaosKey November 2017
  • Hello fellow runners! Hamstring pulled a little, after DL at gym during Thursday. I am trying to easy the pain with ice, foam rolling and pills. Managed to do an easy 10 k today, wasn't easy though. 11/1: 10k -Easy- 11/3: 12.1k -Easy+strides- 11/4: 14.4k -w/u, Intervals, c/d- 11/5: 20.2k -Long run- 11/6: 10.1k -Easy- 11/9:…
    in November 2017 Running Challenge Comment by NikolaosKey November 2017
  • Hello fellow runners! After the second gym day (Tuesday) I decided to go for a run yesterday. Arms are soooo sore from strength exercise I cannot close them all the way :smile: Legs were fine though so I could do this interval running. My core was warmed-up and the arms soreness left, to return this morning to similar…
    in November 2017 Running Challenge Comment by NikolaosKey November 2017
  • bump!
    in Which lifting program is the best for you? Comment by NikolaosKey November 2017
  • Hello fellow runners! Yesterday was my first day at gym! I started gym for three main reasons: 1) The weather will be rainy fron now on so I will hit the treadmill, 2) I need core strength exercises, 3) after almost two years I reached my ideal weight and I lost one extra kilo, so I am officialy bulking atm. That means…
    in November 2017 Running Challenge Comment by NikolaosKey November 2017
  • Hi all! An easy long run yesterday. It's time to hit the gym cause it will be rainy all week! 11/1: 10k -Easy- 11/3: 12.1k -Easy+strides- 11/4: 14.4k -w/u, Intervals, c/d- 11/5: 20.2k -Long run- 11/6: 10.1k -Easy- 11/9: 8.16k -Tempo- 11/11: 16.2k -w/u, Intervals, c/d- 11/12: 18.2k -Long Run- 109.5k/200k Stay hydrated!…
    in November 2017 Running Challenge Comment by NikolaosKey November 2017
  • Hi all! Yesterday's active recovery! 11/1: 10k -Easy- 11/3: 12.1k -Easy+strides- 11/4: 14.4k -w/u, Intervals, c/d- 11/5: 20.2k -Long run- 11/6: 10.1k -Easy- 66.9k/200k Stay hydrated! Upcoming races: 9/16: 4th Kavala Night City Run 10k: 49:47 (new PR) 9/24: Xiropotamos Trail 2017 11k: 1:17:59 10/1: Voreia Sirris Challenge…
    in November 2017 Running Challenge Comment by NikolaosKey November 2017
  • Hi all! I was kinda late to register my goals in this thread, but I was expecting to be called for a weekly army re-training which I finally avoid. So, I am back to declare a 200k goal for this month 11/1: 10k -Easy- 11/3: 12.1k -Easy+strides- 11/4: 14.4k -w/u, Intervals, c/d- 11/5: 20.2k -Long run- 56.7k/200k Stay…
    in November 2017 Running Challenge Comment by NikolaosKey November 2017
  • 10/1: 16.35k -Easy long run- 10/2: 10.3k -Easy+11 strides- 10/5: 10.6k -Moderate Tempo- 10/6: 7.6k -Easy run- 10/7: 15k -Intervals- 10/8: 14.4k -Easy run- 10/12: 10.6k -Easy run- 10/13: 10.6k -Easy+13ST- 10/14: 2.2k -shake off b4 race- 10/15: 13.2 -3.2k w/u and 10k Trail Race- 10/18: 11.1k -Easy- 10/20: 10.6k -Trail-…
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • 10/1: 16.35k -Easy long run- 10/2: 10.3k -Easy+11 strides- 10/5: 10.6k -Moderate Tempo- 10/6: 7.6k -Easy run- 10/7: 15k -Intervals- 10/8: 14.4k -Easy run- 10/12: 10.6k -Easy run- 10/13: 10.6k -Easy+13ST- 10/14: 2.2k -shake off b4 race- 10/15: 13.2 -3.2k w/u and 10k Trail Race- 10/18: 11.1k -Easy- 10/20: 10.6k -Trail-…
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • 10/1: 16.35k -Easy long run- 10/2: 10.3k -Easy+11 strides- 10/5: 10.6k -Moderate Tempo- 10/6: 7.6k -Easy run- 10/7: 15k -Intervals- 10/8: 14.4k -Easy run- 10/12: 10.6k -Easy run- 10/13: 10.6k -Easy+13ST- 10/14: 2.2k -shake off b4 race- 10/15: 13.2 -3.2k w/u and 10k Trail Race- 10/18: 11.1k -Easy- 10/20: 10.6k -Trail-…
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • 10/1: 16.35k -Easy long run- 10/2: 10.3k -Easy+11 strides- 10/5: 10.6k -Moderate Tempo- 10/6: 7.6k -Easy run- 10/7: 15k -Intervals- 10/8: 14.4k -Easy run- 10/12: 10.6k -Easy run- 10/13: 10.6k -Easy+13ST- UPDATE: 10/14: 2.2k -shake off b4 race- 10/15: 13.2 -3.2k w/u and 10k Trail Race- 10/18: 11.1k -Easy- 10/20: 10.6k…
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • Hey Erik, congrats for your achievement and thanks for sharing this. I am preparing for a trail 46k marathon next year and you sir are an example! Again, CONGRATS!!
    in WD100k Race Report Comment by NikolaosKey October 2017
  • 10/1: 16.35k -Easy long run- 10/2: 10.3k -Easy+11 strides- 10/5: 10.6k -Moderate Tempo- 10/6: 7.6k -Easy run- 10/7: 15k -Intervals- 10/8: 14.4k -Easy run- 10/12: 10.6k -Easy run- 10/13: 10.6k -Easy+13ST- UPDATE: 10/14: 2.2k -shake off b4 race- 10/15: 13.2 -3.2k w/u and 10k Trail Race- 10/18: 11.1k -Easy- 10/20: 10.6k…
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • 10/1: 16.35k -Easy long run- 10/2: 10.3k -Easy+11 strides- 10/5: 10.6k -Moderate Tempo- 10/6: 7.6k -Easy run- 10/7: 15k -Intervals- 10/8: 14.4k -Easy run- 10/12: 10.6k -Easy run- 10/13: 10.6k -Easy+13ST- UPDATE: 10/14: 2.2k -shake off b4 race- 10/15: 13.2 -3.2k w/u and 10k Trail Race- 10/18: 11.1k -Easy- 10/20: 10.6k…
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • 1/1: 16.35k -Easy long run- 10/2: 10.3k -Easy+11 strides- 10/5: 10.6k -Moderate Tempo- 10/6: 7.6k -Easy run- 10/7: 15k -Intervals- 10/8: 14.4k -Easy run- 10/12: 10.6k -Easy run- 11/12: 10.6k -Easy+13ST- I feel a bit tired but overall I do fine. I have a trail race in two days! Goal: 95.5k/180k Stay hydrated! Upcoming…
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • /1: 16.35k -Easy long run- 10/2: 10.3k -Easy+11 strides- 10/5: 10.6k -Moderate Tempo- 10/6: 7.6k -Easy run- 10/7: 15k -Intervals- 10/8: 14.4k -Easy run- 10/12: 10.6k -Easy run- Finally, after 3 days at bed with flu I managed to accompliched an easy 10k today! Goal: 84.8k/180k Stay hydrated! Upcoming races: 9/16: 4th Kavala…
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • Congrats mate, that is awesome!!
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • 0/1: 16.35k -Easy long run- 10/2: 10.3k -Easy+11 strides- 10/5: 10.6k -Moderate Tempo- 10/6: 7.6k -Easy run- 10/7: 15k -Intervals- 10/8: 14.4k -Easy run- A tough run although it supposed to be easy. Yesterday's intervals combined with a long beer-night made the trick. Gooday all! Goal: 74.3k/180k Stay hydrated! Upcoming…
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • 10/1: 16.35k -Easy long run- 10/2: 10.3k -Easy+11 strides- 10/5: 10.6k -Moderate Tempo- 10/6: 7.6k -Easy run- 10/7: 15k -Intervals- Wow, awsome interval training with a 5k tempo in between. Goal: 59.8k/180k Stay hydrated! Upcoming races: 9/16: 4th Kavala Night City Run 10k: 49:47 (new PR) 9/24: Xiropotamos Trail 2017 11k:…
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • 0/1: 16.35k -Easy long run- 10/2: 10.3k -Easy+11 strides- 10/5: 10.6k -Moderate Tempo- 10/6: 7.6k -Easy run- A short session today after driving my daughter to school. Good morning all! Goal: 44.8k/180k Stay hydrated! Upcoming races: 9/16: 4th Kavala Night City Run 10k: 49:47 (new PR) 9/24: Xiropotamos Trail 2017 11k:…
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • 0/1: 16.35k -Easy long run- 10/2: 10.3k -Easy+11 strides- 10/5: 10.6k -Moderate Tempo- Moderate tempo after a heavy meal. Not a good idea. Soft grassy surface once again Goal: 37.3k/180k Stay hydrated! Upcoming races: 9/16: 4th Kavala Night City Run 10k: 49:47 (new PR) 9/24: Xiropotamos Trail 2017 11k: 1:17:59 10/1: Voreia…
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • @katharmonic That was a fantastic PR. Congtrats!!!
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • Hi fellow runners! 10/1: 16.35k -Easy long run- 10/2: 10.3k -Easy+11 strides- A recovery run with some strides in between. Soft grassy surface! Goal: 26.6k/180k Stay hydrated! Upcoming races: 9/16: 4th Kavala Night City Run 10k: 49:47 (new PR) 9/24: Xiropotamos Trail 2017 11k: 1:17:59 10/1: Voreia Sirris Challenge 23k: Not…
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • Hi fellow runners! 10/1: 16.35k -Easy long run- Smooth urban run, heart rate based zone 3-4 Goal: 16.35k/180k Stay hydrated! Upcoming races: 9/16: 4th Kavala Night City Run 10k: 49:47 (new PR) 9/24: Xiropotamos Trail 2017 11k: 1:17:59 10/1: Voreia Sirris Challenge 23k: Not registered 10/15: Nestos Trail VFTU 10k 11/26: 4th…
    in October 2017 Running Challenge Comment by NikolaosKey October 2017
  • How time is flying by! Welcome to all newcomers. In for 180k!
    in October 2017 Running Challenge Comment by NikolaosKey September 2017
  • Hi fellow runners! 9/3: 6.1k -Very easy- 9/5: 15.4k -Long run- 9/6: 12.2k -Easy- 9/7: 14.4k -w/u, 3x1.6k T, 6x200m R, c/d- 9/9: 9.2k -Easy- 9/10: 12.7k -w/u, 4x200m R, 4x400m R, 4x200m R, c/d- 9/11: 12k -w/u, Tempo, c/d- 9/13: 8k -Easy run- 9/14: 9.8k -3.2k w/u, 6x2min hard/1 min recovery, 3.2k c/d- 9/15: 6.6k -Shake off…
    in September 2017 Running Challenge Comment by NikolaosKey September 2017
  • Hi fellow runners! 9/3: 6.1k -Very easy- 9/5: 15.4k -Long run- 9/6: 12.2k -Easy- 9/7: 14.4k -w/u, 3x1.6k T, 6x200m R, c/d- 9/9: 9.2k -Easy- 9/10: 12.7k -w/u, 4x200m R, 4x400m R, 4x200m R, c/d- 9/11: 12k -w/u, Tempo, c/d- 9/13: 8k -Easy run- 9/14: 9.8k -3.2k w/u, 6x2min hard/1 min recovery, 3.2k c/d- 9/15: 6.6k -Shake off…
    in September 2017 Running Challenge Comment by NikolaosKey September 2017
  • Hi fellow runners! 9/3: 6.1k -Very easy- 9/5: 15.4k -Long run- 9/6: 12.2k -Easy- 9/7: 14.4k -w/u, 3x1.6k T, 6x200m R, c/d- 9/9: 9.2k -Easy- 9/10: 12.7k -w/u, 4x200m R, 4x400m R, 4x200m R, c/d- 9/11: 12k -w/u, Tempo, c/d- 9/13: 8k -Easy run- 9/14: 9.8k -3.2k w/u, 6x2min hard/1 min recovery, 3.2k c/d- 9/15: 6.6k -Shake off…
    in September 2017 Running Challenge Comment by NikolaosKey September 2017
  • Hi fellow runners! 9/3: 6.1k -Very easy- 9/5: 15.4k -Long run- 9/6: 12.2k -Easy- 9/7: 14.4k -w/u, 3x1.6k T, 6x200m R, c/d- 9/9: 9.2k -Easy- 9/10: 12.7k -w/u, 4x200m R, 4x400m R, 4x200m R, c/d- 9/11: 12k -w/u, Tempo, c/d- 9/13: 8k -Easy run- 9/14: 9.8k -3.2k w/u, 6x2min hard/1 min recovery, 3.2k c/d- 9/15: 6.6k -Shake off…
    in September 2017 Running Challenge Comment by NikolaosKey September 2017
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