Top 10k strings from Marathon Training (1984)(Earlgate Computers).tap in <root> / bin / z80 / software / Sinclair Spectrum Collection TOSEC.exe / Sinclair ZX Spectrum - Games / [TAP] /
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12 p$="Easy": 8 ;" Any Key " 6 u$="Rest": 5 u$="Rest/short jog": 5 s$="Build-up to fast": 5 r$="Easy": 5 ;" " 4 s$="Easy": 3 t$="Repetitions": 3 E$="4x1.5": 3 ;"________________________________" 3 2 v$="Race or steady" 2 t$="HILL run": 2 t$="Easy": 2 t$="Build-up to fast": 2 r$="PACE for 10M": 2 q$="PACE for 8M": 2 q$="PACE for 10M": 2 q$="Bursts on hills": 2 Y$="59-61" 2 M$="13-15": 2 E$="8-10": 2 ;" hours "; 1 v$="slow jogs" 1 v$="Comfortable" 1 v$="13 at RACE speed" 1 u$="Easy": 1 t$="Timed": 1 t$="Some strides": 1 t$="1.5M timed": 1 s$="PACE run for 10M": 1 s$="PACE for 6M": 1 s$="PACE for 10M": 1 rint 1 r$="Steady": 1 r$="PACE for 13M": 1 r$="PACE for 11M": 1 r$="Fast and slow": 1 r$="Fast & slow": 1 q$="Some strides": 1 q$="PACE for 6M": 1 q$="Few fast bursts": 1 q$="Fast bursts": 1 q$="Easy": 1 q$="2 speed bursts": 1 marathon d 1 marathon 1 fff*(HC/WK))-(1.01 1 enu " 1 Y$="55-57" 1 Y$="52-55" 1 Y$="51-56" 1 Y$="50-55" 1 Y$="48-53" 1 Y$="46-51" 1 Y$="45-50" 1 Y$="43-49" 1 Y$="41-46" 1 Y$="33-38" 1 WK=WP*.4536 1 TOTAL=A+M+N+D+E+F+G 1 TIME=TIME/3600 1 TIME=TIME*X 1 Rest/short jogV 1 PACE for 10MR 1 J$="3;2x1.5": 1 HC=HI*2.54 1 G=(TIME-H)*60 1 F=(G-M)*60 1 Enter pace: 1 E$="3;2x1.5;3": 1 E$="3;1.5;3": 1 D$="10-12": 1 Build-up to fastT 1 ;"your rhythm. It is advisable to"; 1 ;"you must think about keeping"; 1 ;"you meet them in a race, because" 1 ;"working at over 90% of your"; 1 ;"women except that women may"; 1 ;"with weekly summaries of planned"; 1 ;"with a fixed time interval which"; 1 ;"willpower to finish them."; 1 ;"will guide you through a 12-"; 1 ;"whether you run round a hilly"; 1 ;"weeks leading up to the race." 1 ;"week training schedule for the"; 1 ;"way of estimating the pulse"; 1 ;"up to marathon distance" 1 ;"unto the hills, from whence"; 1 ;"to enter actual distances"; 1 ;"to be able to make the grade,"; 1 ;"then the warm up run, then the" 1 ;"the week may be changed accord-"; 1 ;"the same hill, as long as you"; 1 ;"the hardest session of the week"; 1 ;"the effort you are making."; 1 ;"the distance. But don't walk!" 1 ;"the body's systems. Your" 1 ;"the 12th will be the race itself"; 1 ;"th. If you haven't run up and"; 1 ;"target." 1 ;"stop the program, simply"; 1 ;"start with a 1 to 2M warm up,"; 1 ;"speed, because you are only run-"; 1 ;"slow side of comfortable for the"; 1 ;"simply run more slowly where"; 1 ;"should be about the same as the"; 1 ;"self and complete your mileage"; 1 ;"running time. In between runs," 1 ;"remember the words of the psalm-" 1 ;"reference. You must, of course,"; 1 ;"recorder for this purpose."; 1 ;"rate should have dropped to a"; 1 ;"rate at which the Training"; 1 ;"put on your tracksuit,walk about"; 1 ;"put a separate tape in your"; 1 ;"pulse rate is a measure of"; 1 ;"prompted and the program will"; 1 ;"prompted and easy to use." 1 ;"progress in training is "; 1 ;"probably best. What matters is"; 1 ;"print out a list of split times" 1 ;"principle of hard/easy on"; 1 ;"preserve. The summary screens " 1 ;"present when work stresses"; 1 ;"prediction will be made of your"; 1 ;"possible finishing time." 1 ;"orated in the program." 1 ;"of the different muscles which"; 1 ;"of the Pace Run - move the Long" 1 ;"month's running. It does not"; 1 ;"minutes per mile. Some examples"; 1 ;"mileages. You will be prompted" 1 ;"maximum oxygen uptake, and you"; 1 ;"lose much of the benefit." 1 ;"little faster than Marathon"; 1 ;"judgement - vital for longer" 1 ;"ist: 'I will lift up mine eyes"; 1 ;"ing to your individual needs." 1 ;"ing for about 60 to 90 minutes."; 1 ;"in full tracksuit and then strip"; 1 ;"improving your average time for"; 1 ;"impressions you may wish to"; 1 ;"if you can keep yourself at it." 1 ;"help you to improve your pace"; 1 ;"have all sorts of problems when"; 1 ;"h/M..";H;"h:";M;"m:";S;"s" 1 ;"for the next one and the actual" 1 ;"for increasing all round streng-"; 1 ;"follow:"; 1 ;"fitness born of at least a few"; 1 ;"first one. Don't set time targ-"; 1 ;"ets, just make sure you cover"; 1 ;"encing of sessions throughout"; 1 ;"easy session on Sunday, in which"; 1 ;"down to what is comfortable."; 1 ;"down hills in training, you will"; 1 ;"doing will give you confidence"; 1 ;"distinguish between men and" 1 ;"distance races and for training."; 1 ;"cometh my help'" 1 ;"circuit or just run up and down"; 1 ;"case swap the Saturday and"; 1 ;"can be saved on tape for future"; 1 ;"by pressing the SPACE key."; 1 ;"by kind permission of"; 1 ;"before you start the next rep." 1 ;"because, unlike the Long Run," 1 ;"attain that until weeks 8 to 10"; 1 ;"are used. It doesn't matter"; 1 ;"are keeping it up for at least"; 1 ;"appropriate."; 1 ;"and we taper off in the last 2"; 1 ;"and stretch gently. Your pulse"; 1 ;"alternate days, the exact sequ-"; 1 ;"all the systems, because you are"; 1 ;"actual training run. Time your-"; 1 ;"achieved and any subjective "; 1 ;"a set of 4 to 6 repetitions,"; 1 ;"a mile - a 1.5 mile circuit is" 1 ;"a long continuous run and you"; 1 ;"a Saturday, that takes the place"; 1 ;"Your mileage on:"; 1 ;"You may prefer to run the long"; 1 ;"Welcome to Marathon Training" 1 ;"Weight in pounds:"; 1 ;"Wednesday"; 1 ;"WEEK ";k;" BRIEFING" 1 ;"WED ";D$;,;s$; 1 ;"USE A BLANK TAPE. PRESS ANY KEY.": 1 ;"Turn on tape!" 1 ;"Tulloh training plans. It tests"; 1 ;"Tuesday"; 1 ;"Training Effect pulse is: ": 1 ;"Thursday"; 1 ;"This program, like all"; 1 ;"This part of the program will"; 1 ;"This is a crucial part of all"; 1 ;"There will only be 11 of these-"; 1 ;"There is nothing to beat hills"; 1 ;"The speed here is going to be a"; 1 ;"The next 4 pages will describe"; 1 ;"The maximum weekly mileage is"; 1 ;"The Training Effect is only"; 1 ;"Text screens reproduced"; 1 ;"TUE ";L$;,;r$; 1 ;"TOTAL ";Y$; 1 ;"THU ";E$;,;t$ 1 ;"Sunday"; 1 ;"Sunday sessions. If you race on"; 1 ;"Subjective comments (2 lines):" 1 ;"Should you inadvertently"; 1 ;"Saturday"; 1 ;"SUN ";I$;,;p$; 1 ;"SUN ";I$; 1 ;"SAT ";M$;,;v$; 1 ;"Running Magazine." 1 ;"Run to Sunday and the Sunday"; 1 ;"REPETITION" 1 ;"Program assumes a basic level of"; 1 ;"Press any key" 1 ;"Press 'y' for program option." 1 ;"Pace is normally expressed in" 1 ;"PULSE RATE."; 1 ;"Move the cursor down the menu"; 1 ;"Monday"; 1 ;"Mid-week run or Saturday race."; 1 ;"Mentally, this will probably be"; 1 ;"Marathon on a day by day basis"; 1 ;"Marathon itself."; 1 ;"Mar..";H;"h:";M;"m:";S;"s" 1 ;"MON ";J$;,;q$; 1 ;"LOADING" 1 ;"Karvonen's formula is one"; 1 ;"In this program, Bruce Tulloh"; 1 ;"If you do walk, it ceases to be"; 1 ;"INVALID DATA": 1 ;"How fast should you go? On the"; 1 ;"Height in feet:"; 1 ;"GO TO 35." 1 ;"Friday"; 1 ;"FRI ";F$;,;u$; 1 ;"FITNESS SOFTWARE, is fully"; 1 ;"FITNESS SOFTWARE": 1 ;"Every long run you succeed in"; 1 ;"Enter your intended pace when"; 1 ;"Effect takes place." 1 ;"ENTER your age:": 1 ;"ENTER resting pulse:": 1 ;"ENTER file name:" 1 ;"Do your stretching indoors first"; 1 ;"DAY PLANNED"; 1 ;"COMMENTS"; 1 ;"Bruce Tulloh's Marathon Training"; 1 ;"At the end of each week, a"; 1 ;"Apart from following the general"; 1 ;"ACTUAL"; 1 ;"A useful indicator of your "; 1 ;"9:10 pace = 4:00 marathon" 1 ;"8m...";H;"h:";M;"m:";S;"s" 1 ;"8:00 pace = 3:30 marathon"; 1 ;"6m...";H;"h:";M;"m:";S;"s" 1 ;"6M to Monday."; 1 ;"60M, but we do not expect to"; 1 ;"5m...";H;"h:";M;"m:";S;"s" 1 ;"5k...";H;"h:";M;"m:";S;"s" 1 ;"5:40 pace =<2:30 marathon" 1 ;"5. LOAD Screens < >" 1 ;"4m...";H;"h:";M;"m:";S;"s" 1 ;"4. Training Effect < >" 1 ;"4 types of Run that are incorp-"; 1 ;"3m...";H;"h:";M;"m:";S;"s" 1 ;"3k...";H;"h:";M;"m:";S;"s" 1 ;"3. Pace Chart < >" 1 ;"2m...";H;"h:";M;"m:";S;"s" 1 ;"20m..";H;"h:";M;"m:";S;"s" 1 ;"2. Schedules and Log < >" 1 ;"1m...0h:"; 1 ;"15m..";H;"h:";M;"m:";S;"s" 1 ;"12m..";H;"h:";M;"m:";S;"s" 1 ;"12 weeks is long enough for you"; 1 ;"10m..";H;"h:";M;"m:";S;"s" 1 ;"10k..";H;"h:";M;"m:";S;"s" 1 ;"1. Instructions < >" 1 ;"-so it takes a certain amount of"; 1 ;"----------------------------" 1 ;"(former European 5000m Champion)"; 1 ;"'plateau' of 100 to 120 bpm"; 1 ;"!HELP!"; 1 ;" minutes": 1 ;" minutes" 1 ;" STOP THE TAPE "; 1 ;" PACE CHART ": 1 ;" PACE CHART " 1 ;" MARATHON TRAINING ": 1 ;" ENTER FILE NAME (6 CHARACTERS) ": 1 ;" Any key " 1 ;" ENTER option (Weeks 1 to 12) " 1 ;" PRESS ANY KEY TO CONTINUE " 1 ;" THE TRAINING EFFECT " 1 ;" WEEK ";k;" SUMMARY " 1 ;" Press 'm' for male "; 1 ;" inches:"; 1 ;" DATA FOR SUMMARY " 1 ;" INTRODUCTION " 1 ;" INSTRUCTIONS 1 ;" PACE CHART " 1 ;" 'f' for female " 1 ;" MENU " 1 ;" "; 1 ;" ": 1 *TOTAL))/60 1 ((TX-TH)*60 1 "marathon" 1 Your predicted time is: 1 SECONDS": 1 MINUTES": 1 Enter pace: 1 EARLGATE COMPUTERS 1984" 1 EARLGATE COMPUTERS 1983