Jon

Everyone jumps on the HIIT bandwagon nowadays and yes it is very useful. However there are also studies that would advocate steady state cardio for certain things. I've done both and while HIIT is good for things such as weight loss and condition the body to worker hard at faster speeds it cannot replicate endurance. I don't care what people say 20 minute HIIT sessions cannot condition the body to withstand the rigours of long distance events. Now I know this is not what HIIT is designed for but some so called 'experts' like to proclaim it as the second coming for fitness work and it's not. If your going by distance, then you'll obviously burn the same, it's just going to take a shorter time if going faster (Though you could then argue that through EPOC, you'll burn more in the long run because you're working harder.) As for what @Charlie is saying, you don't do HIIT by distance, you do it by time. So working at one speed for 10 minutes and then a much faster speed for the same amount of time will create a disparity the calorie burn. Don't mix up time with distance.

It does get pretty tough towards the end. I hope i'm not giving the wrong impression in that I can saunter to that sort of speed. That is me flooring it, leaving my body a quivering wreck by the end of it.

Well yeah. I run an average km in about 4.40 without much effort. I'm going flat out whilst cycling in the gym, usually average about 150 rpm's throughout 10 minutes.

Clearly they didn't do anything 'wrong'. The problem for me lies in what they class as 'legal'. Just because something is legal doesn't mean it's the correct thing to do. Let's face it nowadays anyone could probably be tied to something terrorist related if the police wanted to.

Are you sure that's accurate? Seems really slow. I run 10k in well under 1 hour and cycle roughly a 1km per minute whilst on the stationary bike at the gym.

Harsh. But fair.

Yeah. Some people do it with the barbell on boxes but my gym doesn't have that and the squat rack is a lot easier anyway.

The guy who played Cyborg on Smallville killed himself today.

I tend to just do the cleans, generally from a rack so it's just the explosive bit, not the initial pull from the start position. Banged out a few 80kg reps yesterday. Might have done a bit more if i'd done it at the start of my workout instead of the end.

THAT'S BECAUSE IT WOULD BE FOLLY TO WEAR A TIE AND NOT BE NAMED BOB.

They'll be held to ransom now. Every club knows they have money and are desperate. Not a great combination when trying to buy.

Stand by for everyone currently registered as a professional footballer to be linked with Arsenal. The trolley dash is on.

Musical Instrument.

New favourite lift has to be Power Cleans. Something about them just make you feel like you're a machine. Catching the bar at heavier weight when your hands are sweaty is a bit of an issue but I really enjoy doing them.

We're fucked squadwise. The ref was a disgrace booked Kos and awarded a penalty when he made a great tackle, then sent him off for something I felt wasn't even a foul. Villa counter attack very well but we were in control until that happened. If the ref had performed properly, we're probably not losing that game. On another day we might have scraped a win and nobody would have said anything about Wenger. That would only be papering over the cracks. What was the atmosphere like @Ramar? Don't think I've ever seen such a toxic atmosphere at the Emirates. Bad times. Massive game in midweek too.

Aye, no shovels needed for that. Ain't no metal invented that can top Salmond's chin and Sturgeon's face.

I don't think Scotland really counts as 'abroad' @nightwolf. Yet.

I did hear about this but they never showed it so it's hard to day with any certainty. He did out a few harsh tackles in Walker and was generally pretty shit. RB definitely seems to be a week point for England.

Thoroughly enjoyed that game. So many positives to take for us for sure. Disappointing to lose 2 goals from set pieces but we defended well apart from that and looked dangerous going forward. Pleasing to see us sustaining the same level we did against Croatia. The England midfield is a really good combination. Cleverly is good at dictating that play with his passing and Wilshere makes thing happen when he had the ball and the experience of Stevie Gerrard complements that well. You've got a very talented forward bunch too, Rooney was a bit off colour but understandably so. Your centre backs though are a weak point. Cahill got absolutely mugged by Kenny Miller for the 2nd goal. For a position that's always been a strength for England, Cahill and Jagielka isn't going to cut it against the big boys.

I chuckled. Only thing I 'd suggest is changing colour/font of the text at the start, make it stand out a bit more and little easier to read.

It's not just the Premier League. The majority of leagues in Europe are in their infancy and these dates are fairly new thing. It's just a blatant attempt at making money.

5-a-side on Sunday, 10 mile run last night and weights tonight. The rest day on Wednesday can't come soon enough.

I'm firmly against these pointless friendless days before the season starts, especially factoring in who is playing. There's a very decent chance it'll be a 'tasty' game, with some tackles flying in. I'll be amazed if the stretcher isn't in operation at least once.

If you're in so much discomfort the next day you struggle to do anything then you're body is either not conditioned well enough yet or your pushing it too far. As Flink says, If i miss a couple of weeks, the first session can be horrific but I soon get used to it.

4-0 England. Hopefully it's a decent game and doesn't descend into some sort of UFC bout.