id say its more 80% diet. eating smaller portions and healthy food. i was not reccomending miracles in a bottle just did not bother to state most the obvious. want cardio try swimming. best is to do laps so you can see your improvement. will help motivate you when you see your fitness increasing. also low impact on your knees mate and will actually help rehabilitate it. does wonders for my back.

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06 sti

What's stopping you mate, come on down next year, or are you under 35

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Version 6 Sti
6 Speed, brembos, twin scroll and 2.1 stroker
356hp and 471nm ATW

Time! Still training Muay Thai with the occasional biff plus motorsport and all the other shit i squeeze in.

somewhere in there is trying to keep the missus happy too...

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Fuck your signature

I'll just leave this here ...

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[COLOR=Black]Liberty GT Spec B tuned 240 HP & 372 Nm at the hubs.[/COLOR] "Instead of banning high performance cars - ban low performance drivers"

Keen for bacontrim.

In the meantime .. any contenders?

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[SIGPIC][/SIGPIC]
Should have bought an STI

Good pace

Go other way?

Had a mongrel head wind on weekend doing a similar run as your along mounts bay

Doing the 12km run?

Yeah the headwinds are a real dog. Today was good, and for the last 500 i had an absolute rig in front of me with a killer rear-end which got me across the finish line in great time.

Not doing the 12Km, did a half-mara are few years ago, but getting back into the running grove again. Quite a few solid hills in that course.

Will be doing a bridges in a few days, which is about 11.5 which I aim to do in about 58mins.

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[SIGPIC][/SIGPIC]
Should have bought an STI

I've been hitting the mount street hill constant as part of my half mar training and it's great
Opens up the lungs fast

Anything under 1hr with that distance is a good achievement

Sign up for the red bull race next year...wings for life run
It's will put strong pace running to the test
Loved it. Was down at busso this year

Does anyone have any pointers for running a beep test?

I'm quite active with sport on weekends but that is pretty much it as work keeps me busy the rest of the time.

I'm not looking to smash any records but to be able to reach level 7 would be a starting point.

Has anyone performed a beep test and can clarify what sort of intensity is required to get a score like this?

Cheers

Level 7 should be easily achievable - that should be knocked over in the first time for you.
My best is 13 from memory, about a year ago, so probably come down a bit now, but keen to give it another go.

You can do it on your own with a pair of headphones and the smartphone app.

I always delayed moving into a jog/run till as late as possible, and have a very good style for turning so you use as little energy as possible while getting back up to speed, easier said that done.

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[SIGPIC][/SIGPIC]
Should have bought an STI