But the NGPs are crap.
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Hereās an old presentation AC did
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Yeah, thatās pretty much my plan this year - up the consistency and mileage on foot, reap the rewards. I felt the difference running 6/week in Jan so Iām fairly sure Iāll go back to that after I finish this strength block. 
Quads have been wrecked by the descending from Sundayās VK. Couldnāt face a turbo session yesterday so it was just my regular, lite commute & a bit of yoga in the evening. Forced myself to slip back into the routine & got out for a 10km runch. Legs were bad, but not as bad as feared.
23/02 48:59 @ 141 reasonably flat course, brisk wind
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One for the bike challenge
75 minute Zwift
212W NP / 0.64 IF / 1.00 VI / 98 bpm / 2.16 EF
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āGiven the time commitment & a bit of persistence, a Kona slot is a realistic possibility for just about everyone.ā
Is also an interesting quote from that article.
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The TP article is advising running at 70% of Max HR as aerobic threshold, whichād be only 133 for me not the 158 limit on this thread. Cant recall ever running in the 130s.
Everythingās possible with the lottery or the buy slotsā¦
One with which I agree, and not via the lottery or legacy slots either.
Iād hazard a guess that most KQers arenāt āspecialā theyāve just put a lot of training into being able to get themselves into a position to fight for the spot.
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Agreed. Endurance sport is 99% perspiration and requires very little ānatural talentā to be good. Not talking world class, but agegroup class, if you have the time, motivation, money and dedication most people could get there. Perhaps the biggest talent is the ability to avoid injury, but there are physios to help with that.
I seem to recall a guy who did an experiment of 1 for the marathon. Totally dedicated himself, got advise from top coaches, went to Africa for training camps and I think got from 0 to sub 2:30. Not world class, bit not too shabby.
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Remember reading somewhere.
āTo be good at triathlon, you need to swim a lot, bike a lot and run a lotā
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Iām unsure if itās the āslowā running thatās improving my pace/HR or just the fact that Iām getting my arse out there & doing regular 10kms rather than half-hearted 4 or 5 mile runs. Iāll carry on for another week or so & then Iāll be dropping one of my 2 easy, weekly 10kms & swapping it for a fartlek session.
Anyway, another 10km today as part of a longer 13km runch.
25/02 48:09 @ 140 slight uphill, decent conds.
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A little from column āAā a little from column āBā
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Conditions were perfect here this morning, so decided to see if I could lower my time.
Yes. Yes I could.
Previous best 41:47 / 6:44 pace / 130HR
Today 40:56 / 6:35 pace / 130HR
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Thatās a huge drop!
Yeah.
My cycling heart rate has dropped as well.
Guessing the extra mitochondria and capillaries have turned up
4.2 of those and itās a 2:53 marathon.
Good work 
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Finishing the aerobic day
Hour on Zwift
219W NP / 97HR / 0.66IF / 1.00 VI / 2.26 EF
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Iām intrigued a bit by both @Funkster and @Matthew_Spooner 's 5km time compared to their 10km time here, the difference is nowhere near as much as the difference in others.
4:05 vs 3:35 or so for Funkster
When Iām (even though Iāve not done one)
over 4:45 vs 3:50
Pretty sure @Poet will be similar differences.
Whatās the explanation, I canāt see it really being non-aerobic energy sources, 5km is a bit too long for that, and my power profile on the bike and running shows I donāt really have any anyway.
Do you mean the aerobic 10km versus my 5km PB from This year?
My best aerobic 10km is 42:54 (4:18/km)
Best 5km time from this year is a 19:36 (3:55/km)
Reckon my 5km time would be about 18:30 if I hadnāt have need the bathroom all the way 
