Adam

@SteAssent You’ve got the wrong Sam Griffiths - worldathletics.org/athletes/great…

@Adam_W97 he was also an 8:42 3k runner, rapid guy, that was 2016

@TheRobinsZone Playoffs

✅ FT: #BristolCity 1-0 Sheffield United Two wins from two for Roy Hodgson’s Cider Army 🤩 City fans, let’s get your ONE WORD summary of that performance… 👇

@BristolCity Utter shambles

Watch Roy Hodgson's first press conference as Bristol City Interim Head Coach. 👇

@Champchatpod24 0

🚌 Charlton Athletic (A) 🏡 Sheffield United (H) 🚌 QPR (A) 🏡 Norwich City (H) 🚌 Southampton (A) 🚌 Birmingham City (A) 🏡 Stoke City (H) How many will points will Bristol City amass from their final seven games of the season under interim boss Roy Hodgson? 🤔 #BristolCity

They tried to sign Burgzorg in two different transfer windows Sold Anis + Vyner after saying no to offers in summer Bottled Tommy Conway Knight, Bird, McCrorie all OOC in 2027 with no rumours of re-signing …and Struber gets sacked #BristolCity

@HReynolds45316 @burto69 @TheRobinsZone lol, he’s fucking shite

@burto69 @TheRobinsZone you deluded fuck😂

🔢 #BristolCity fans, what would you rate the signing of Sam Morsy from 1-10? 🤔

@suffolkpanthers @burto69 @TheRobinsZone How did that go? He’s wank

@burto69 @TheRobinsZone Bookmarking this

@glblathletichub Winners?

Team Jamaica Mixed 4x400m Relay Lineup Delano Kennedy Shana Key Anderson Kimar Farquharson Leah Anderson 🇯🇲 🇯🇲

@SBIdotcom Hi mate, do you know if any bookies will have world indoor athletics (starts tomorrow) odds?

Same as yesterday, Mens marathon tonight, if anyone sees prices..... Still gutted I had 18/1 loaded on betslip for Pères when they pulled the market, still a 9/1 winner not to be sniffed at

@craigyjones17 Mate, he’s a class player. I appreciate you’re paying off every referee that you face But he’s class, the fact you don’t appreciate him is a complete joke. Horrible fan base

He’s had his critics from the Wrexham fanbase, mostly in relation to his finishing and being very left footed. However, I’m going to stick to my guns and say he’s been a fantastic signing. A class player for me, who will be an important part of our team going forward 👍

@poundtownmcd @hjluks I’m a similar athlete to that - LT1 is 167bpm for me, maybe even slightly higher. So would 140-150 be within the easy zone to achieve the desired benefits?

@hjluks Couldn't there be some cases where running at a HR of 145 is truly easy for some athletes with higher max HR? For example, I work with an athlete who is running around 5:50/Mile at LT1 at about 160bpm. Running at 145bpm would be easy?

Yesterday’s post about heart rate and base building triggered a number of responses from experienced runners saying, “But I run at 145+ HR, and I’m fine.” That reaction actually highlights how poorly understood the distinction between cardiovascular fitness and aerobic fitness still is, even among dedicated endurance athletes. Let's explore this a bit... Most runners run too fast on their slow days and too slow on their fast days. Cardiovascular fitness refers to the delivery system. It reflects how effectively the heart pumps, how well blood flow is distributed, and how efficiently oxygen is transported to working tissues. Aerobic fitness, however, is primarily about utilization. It reflects how well the muscles use the oxygen delivered through oxidative metabolism, including mitochondrial function, fat oxidation capacity, lactate handling, and overall metabolic efficiency. These are related systems, but they are not interchangeable, and one can be well developed without the other being optimized. It is entirely possible to have strong cardiovascular fitness and still operate with relatively high metabolic cost during steady-state efforts. This is particularly common among recreational runners and even among experienced non-elite endurance athletes who have spent years training at moderate intensities. They are durable, consistent, and capable, but their “easy” work often occurs at a higher fraction of their physiological capacity than they realize. When an athlete reports that their easy runs consistently sit in the mid-140s (above 75% of maxHR), it does not reflect poor fitness. In many cases, it reflects a well-trained cardiovascular system paired with a habitual training intensity that sits near or above the first lactate threshold. The effort may feel subjectively easy due to years of adaptation, but metabolically, it is not truly low-intensity work. The body relies more on glycolytic pathways than on oxidative metabolism, even during easy runs. This matters because the full development of the aerobic system is driven by sustained training below the first lactate threshold. While higher intensities absolutely stimulate mitochondrial biogenesis, the adaptations associated with metabolic efficiency—improved fat oxidation, expanded capillary density, lower lactate production at submaximal workloads, and reduced sympathetic strain—are most robust when a significant portion of training occurs at genuinely low intensities. In other words, intensity can build fitness, but extensive low-intensity volume refines efficiency. When most training time is spent at or above LT1, athletes often become very good at tolerating moderate metabolic stress rather than minimizing the cost of aerobic work. At elevated hr intensity, oxidative stress per session is higher, sympathetic activation remains elevated, and the recovery burden accumulates over time, even if the athlete feels subjectively comfortable. RPE can remain low while physiological strain remains moderate, particularly in experienced runners who have adapted psychologically to that level of effort. In my office, it is clear that there is also a practical clinical layer that becomes increasingly relevant in midlife. The cardiovascular system adapts relatively quickly to the stress of training. Connective tissues—tendons, fascia, cartilage, and bone—adapt much more slowly. When moderate-to-high metabolic load is layered onto repetitive impact before true aerobic efficiency and tissue resilience are established, the total recovery demand rises. This pattern is reflected in the training errors I see routinely in clinic: Achilles pain, plantar fasciitis, patellofemoral symptoms, and lateral hip or gluteal tendinopathy. They are usually mismatches between the distribution of training intensity and our recovery capacity. This changes with age... and it will catch up to you. None of this means that running at higher heart rates is inherently harmful, nor does it suggest that intensity should be avoided. Threshold work, tempo runs, and even high-heart-rate sessions are valuable tools. The issue is distribution. If most weekly mileage is performed at a moderate metabolic intensity, the athlete maintains cardiovascular fitness but sacrifices some metabolic flexibility and efficiency. Easy days are no longer truly low-cost, and recovery between harder sessions is less complete. What is often given up is range. An athlete with a well-developed aerobic base can run at a lower heart rate for the same pace, oxidize more fat, produce less lactate at submaximal intensities, and accumulate more total training volume with less physiological strain. Their easy runs are genuinely easy at a metabolic level, allowing higher-quality work when intensity is introduced. They are not just fit; they are efficient and durable. Base training, therefore, is not about avoiding effort or running unnecessarily slowly. It is about lowering the physiological cost of work so that training becomes more repeatable, recovery becomes more predictable, and long-term durability improves. The heart remains strong, performance is preserved, and the metabolic system becomes more efficient. For lifelong runners, especially after forty, efficiency and recovery capacity often become the true limiting factors rather than motivation or discipline.

@hjluks If my LT1 HR is 167bpm, what is the ceiling on my average/max HR for my easy runs?

@Joey72735798 @TheExiledRobin Oh yeah 100%

@Adam_W97 @TheExiledRobin Meant solely as a fixture no one wants to go to Norwich

Not a bad cup draw being at home. Bit of a meh Prem opponent though given we played them last year. Mind you, given it’s at home, probably about 20 worse draws we could’ve got

@Joey72735798 @TheExiledRobin Disagree, that’s more winnable!

@TheExiledRobin Norwich away would of been worse tbf

@BristolCityFM Ridiculous. How can you be competitive in the championship with a squad of 20 first team players?

Now Mayulu has departed we have an over 21 squad list of just 20 players (taking Yu, Stokes and Thomas out of it too). 5 spots to fill for a full compliment of senior pros. With a manager who has been explicit in his desire for a large "roster". 😬

@joshsenior3 Mate, it could well happen. But I think we have too many points and if we make a couple of signings which look probable we should be ok (I hope!)

I’m sure Bristol City fans wouldn’t like this… but watching that game last night I genuinely got Hull City 2020 vibes… 😳

@RobinNestBCFC Same person mate

I’ve done the double #BristolCity

@AnalysisBCFC Good evening Brian

Managed top 6 with either Wells or Armstrong starting up top last season. Now we have Riis who is an upgrade on Wells. Armstrong has improved this season. Burgzorg who has played a lot for Boro. Bell looking sharp recently. Would like one more but better than last season already

♻️