WELCOME TO THE OKHANE Race Team (ORT)

Passionate, dedicated & possibly slightly obsessed #OkhaneRaceTeam

Latest Articles

23rd November 2020

What are Tempo Runs and Why Will They Help My Running?

Nick Taylor-Komar

One thing that many runners learn the hard way, meaning myself, is that long distance running is not a sport of instant gratification. Running as fast as you can for […]

23rd January 2020

My First Cycling Virtual Race

Michael Banks

This week I took a venture into a new world... the world of Virtual Sports, and more specifically, Virtual Racing on the Zwift platform.

Ironman UK Review - The Ups, Downs and More Ups!

Nick Taylor-Komar

Ouch! That was a seriously long day in the office .... but I have crossed the finish line .... and it feels GOOOOOD!!! I signed up for IM UK, held […]

20th November 2018

My Year as a Spartan - Aroo

Richard Ward

I have a love/hate relationship with Spartan races, I love the quality of their obstacle, the weight of their carries and their liking for hills, what I don’t like is […]

14th August 2018

Richard Ward

The Peak Skyline is a fell race that takes place in the hills around Buxton in the Peak District; it has two distances, Full and Half. The full distance is […]

Tag your Instagram images with the hashtag #OkhaneRaceTeam for them to show up in our image feed.

May 6

13 0

Nobody move and nobody gets hurt.

Felt very sluggish this morning, so dug around in my box of running goodies and found a mountainfuel_uk gel, add some caffeine and Bob’s Your Uncle a proper sweat session. Stopped short of the full hour as my hands were too lubricated to swing the bells safely, should have brought a towel.

#weareokhaneonepercentmore #okhaneraceteam #kettlebell #kettlebelltraining
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #brokenlegrehab
#brokenleg #rehab #recovery #feelgoodfuel

13 0

Apr 20

20 1

Spare tyres are evil and must be destroyed.

skinnie_thor Found your hammer 😉

#weareokhaneonepercentmore #okhaneraceteam #ocrtraining #wocrl #twatatyre
#couchTo50K #garagegym #fitover50 #brokenlegrehab #brokenleg
#rehab #recovery

20 1

Apr 17

3 0

A moment of peace and tranquillity in the gully at Pippingford Park with no human noise and just the sound of trickling water with the sun heat coming through the trees #brutalrun #evowarrior #okhaneraceteam #brutalseries

3 0

Apr 16

16 0

Not sure which was harder, breathing, putting the bells down in the right place or not throwing up.

Another fun Friday session in the cave.

#weareokhaneonepercentmore #okhaneraceteam #kettlebell #kettlebelltraining
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #brokenlegrehab
#brokenleg #rehab #recovery

16 0

Apr 5

15 0

Suns out, Gurns Out.

After messing about on the danglies last week I wondered if I had enough grip to do archer pull-ups on ropes not rings, turns I almost do.

#weareokhaneonepercentmore #okhaneraceteam #ocrtraining #wocrl #ocr #couchTo50K
#garagegym #fitover50 #brokenlegrehab #brokenleg #rehab #recovery

15 0

Mar 29

5 1

So great to be back evolutionproject.co.uk this morning for a group workout session. A great morale boast for all and great to see dannymeadept and james_llewellyn_evolution in the flesh again and not via a screen 👌👊🏼💪🏼🏋🏼 #evowarrior #okhaneraceteam #weareokhaneonepercentmore #fitforlife

5 1

Mar 28

12 2

Back on the windmills today, left rotation is getting there soon have my shoulder to the floor, however, right rotation is not so good.

Hip is very tight and left shoulder is a little unstable, so more work to be done.

#weareokhaneonepercentmore #okhaneraceteam #stretching #kettlebell
#kettlebelltraining #wocrl #couchTo50K #garagegym #fitover50
#brokenlegrehab #brokenleg #rehab #recovery

12 2

Mar 26

10 0

For once I’m grateful for having slender legs.

Slingshot snatch flow as part of this mornings 5/5/5 session

And as you obviously want to know what 5/5/5 is, it’s this.

Five minutes on the bike at 70 - 80% Max HR
10 second transition

Five minutes continuous kettlebell flows and juggling at 80-95% Max HR
10 second transition

Repeat 5 time

It sucked big time

#weareokhaneonepercentmore #okhaneraceteam #kettlebell #kettlebelltraining
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #brokenlegrehab
#brokenleg #rehab #recovery

10 0

Mar 26

7 0

Took the litter picker out on this mornings 6km Forest Bathing walk, picked up half a bin liner full of discarded food, drinks packaging, tissues and dog poop bags. Always disappoints me how people are capable to carry their food and drink out for a walk/cycle but unable to carry the empty lighter packaging home or to the nearest bin. #keepbritaintidy #takeyourlitterhome #evowarrior #okhaneraceteam #weareokhaneonepercentmore #windlevalleyrunners #fitforlife

7 0

Mar 7

29 4

This weekend marks 6 months since my “accident” at Nuts.

I’m further recovered than I thought I’d be, but not as capable as I’d like. My leg is still very swollen and sore, but I’m moving towards my first limp free steps.

I’ve seen physiotherapists, podiatrists, chiropractors and surgeons, but ultimately it’s all down to me and with me being me that’s fine, just tell me what I need to know then bugger off please.

Hopefully, in the next few weeks I can start the process of learning to run again, which I need as I’ve got some ultra marathons to do next year.

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe
#wocrl #ocr #couchTo50K #garagegym #fitover50 #brokenlegrehab
#brokenleg #rehab #recovery

29 4

Mar 4

15 0

Mr Ward Senior is a way better carpenter than I and managed to turn my doodles into a pair of plyo boxes that with the flick of the wrist can be made into a larger single box. Now, I’m nowhere near capable of jumping on or off either box configuration so I thought I’d use them to offset the ridiculous length of my arms.

Single Arm Elevated Romanian Sandbag Deadlifts a nice way to engage the posterior chain

FTTC - Bag weighs 40Kg and I’d split a callous earlier so the throwaway was a lump of congealed tissue.

#weareokhaneonepercentmore #okhaneraceteam #sandbagtraining #ilikebigbutts
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #legday #brokenlegrehab

15 0

Mar 2

14 1

This is the kettlebell equivilant of patting your head and rubbing your stomach at the same time.

Slingshot clean and press into hand swap half snatch

There are so many outtakes for this that I’d be at least £250 richer if Harry Hill was still taking submissions for You’ve Been Framed.

#weareokhaneonepercentmore #okhaneraceteam #brokenlegrehab
#kettlebell #kettlebelltraining #ocrtraining #wocrl #couchTo50K #garagegym #fitover50

14 1

Feb 17

2 0

weareokhane #30daybeanieblasterchallenge asterchallenge Day19
High Knees x30sec + Plank 1min + Push Ups x10 + Air Squats x25 + Crunchies x30 + Lunges x20 Each Leg + Dips x10 + Burpees x10 + High Knees 1min + Plank 1min 30secs + Push Ups x20 + Air Squats x50 + Crunchies x60 + Lunges x30 Each Leg + Dips x20 + Burpees x15 + Jumping Jacks 1min + Plank 2min + Push Ups x30
wearing #tacticalfitness 10kg vest, making the body and mind stronger
#okhaneraceteam #weareokhaneonepercentmore #fitforlife #onepercentmore

2 0

Feb 10

3 0

weareokhane #30daybeanieblasterchallenge
Day 12: High Knees x30 secs
+ Plank for 1min + Push Ups x10 + Air Squats x25 + Crunchies x30 + Lunges x20 Each Leg + Dips x10 + Burpees x10 + High Knees x1 min + Plank for 1min 30secs + Push Ups x20 + Air Squats x50
wearing #tacticalfitness 10kg vest, making the body and mind stronger
#okhaneraceteam #weareokhaneonepercentmore #fitforlife

3 0

Jan 17

11 0

I’ve been chasing a combined Training Effect of 6 for weeks now, closest I’ve gotten was 5.8.

Not sure if it was binge watching rossedgley the night before or a swig of shloer that pushed me over the edge, either way going to need a nap later

#weareokhaneonepercentmore #okhaneraceteam #rehab #recovery
#wocrl #couchTo50K #fitover50 #kettlebell #kettlebelltraining #cardio

11 0

Jan 7

10 1

Cold hands, warm heart. Rope and grip work to finish today’s session.

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#wocrl #couchTo50K #fitover50

10 1

Dec 1

17 0

Orthopaedic team made changes to the frame yesterday and my ankle is feeling a little unstable, so no Murph this week.

Kept things nice and simple.

48 Kettlebell Dead Cleans
12 Box Hops
6 Ring Inversions aka Toes to Sky
16 Adapted Press Ups

AMRAP - 40 minutes

Go……….

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #kettlebell #kettlebellworkout
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50

17 0

Dec 1

5 0

Was online at 05:30 this morning as a busy workday, no problem with that but stomach been rumbling for past hour so at 09:45 I’m so looking forward to first food intake of the day being scrambled egg with cherry toms and turmeric sprinkled with blueberries on a bed of dark rye bread and avocado...get in my tum #okhaneraceteam #fitforlife

5 0

Nov 24

28 1

Murph and Mobility

A day later than usual, woke up with a sore ankle and zero motivation on Monday, so had later start and an easier session.

Today ankle is still a bit sore so rather than overload it decided to Murph sans vest.

As per usual finished off with some mobility work.

The “Murph”

15 Minutes Hand Bike
100 Neutral Grip Pull Ups
200 Adapted Press Ups
300 Air Squats
15 Minutes Hand Bike

No weight vest, just leg scaffold and an ankle weight to balance things a bit

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #murphchallenge #murphy

28 1

Nov 18

30 8

Ramp-ups.... My legs just about given up on that last ramp nicktkcoaching 🏃‍♂️🏃‍♂️🏃‍♂️🥵

Nice hard set, and feeling the improvements.

#WeAreOkhane #FitForLife #OnePercentMore #GetOutThere #iamOutThere #OutThereSportswear #OkhaneRaceTeam #GettingFitterEveryDay #GettingItDone #Garmin #OnRunning #Running #DuathlonTraining

30 8

WELCOME TO THE OKHANE Race Team (ORT)

Passionate, dedicated & possibly slightly obsessed #OkhaneRaceTeam

Latest Articles

23rd November 2020

What are Tempo Runs and Why Will They Help My Running?

Nick Taylor-Komar

One thing that many runners learn the hard way, meaning myself, is that long distance running is not a sport of instant gratification. Running as fast as you can for […]

23rd January 2020

My First Cycling Virtual Race

Michael Banks

This week I took a venture into a new world... the world of Virtual Sports, and more specifically, Virtual Racing on the Zwift platform.

Ironman UK Review - The Ups, Downs and More Ups!

Nick Taylor-Komar

Ouch! That was a seriously long day in the office .... but I have crossed the finish line .... and it feels GOOOOOD!!! I signed up for IM UK, held […]

20th November 2018

My Year as a Spartan - Aroo

Richard Ward

I have a love/hate relationship with Spartan races, I love the quality of their obstacle, the weight of their carries and their liking for hills, what I don’t like is […]

Tag your Instagram images with the hashtag #OkhaneRaceTeam for them to show up in our image feed.

May 6

13 0

Nobody move and nobody gets hurt.

Felt very sluggish this morning, so dug around in my box of running goodies and found a mountainfuel_uk gel, add some caffeine and Bob’s Your Uncle a proper sweat session. Stopped short of the full hour as my hands were too lubricated to swing the bells safely, should have brought a towel.

#weareokhaneonepercentmore #okhaneraceteam #kettlebell #kettlebelltraining
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #brokenlegrehab
#brokenleg #rehab #recovery #feelgoodfuel

13 0

Apr 20

20 1

Spare tyres are evil and must be destroyed.

skinnie_thor Found your hammer 😉

#weareokhaneonepercentmore #okhaneraceteam #ocrtraining #wocrl #twatatyre
#couchTo50K #garagegym #fitover50 #brokenlegrehab #brokenleg
#rehab #recovery

20 1

Apr 17

3 0

A moment of peace and tranquillity in the gully at Pippingford Park with no human noise and just the sound of trickling water with the sun heat coming through the trees #brutalrun #evowarrior #okhaneraceteam #brutalseries

3 0

Apr 16

16 0

Not sure which was harder, breathing, putting the bells down in the right place or not throwing up.

Another fun Friday session in the cave.

#weareokhaneonepercentmore #okhaneraceteam #kettlebell #kettlebelltraining
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #brokenlegrehab
#brokenleg #rehab #recovery

16 0

Apr 5

15 0

Suns out, Gurns Out.

After messing about on the danglies last week I wondered if I had enough grip to do archer pull-ups on ropes not rings, turns I almost do.

#weareokhaneonepercentmore #okhaneraceteam #ocrtraining #wocrl #ocr #couchTo50K
#garagegym #fitover50 #brokenlegrehab #brokenleg #rehab #recovery

15 0

Mar 29

5 1

So great to be back evolutionproject.co.uk this morning for a group workout session. A great morale boast for all and great to see dannymeadept and james_llewellyn_evolution in the flesh again and not via a screen 👌👊🏼💪🏼🏋🏼 #evowarrior #okhaneraceteam #weareokhaneonepercentmore #fitforlife

5 1

Mar 28

12 2

Back on the windmills today, left rotation is getting there soon have my shoulder to the floor, however, right rotation is not so good.

Hip is very tight and left shoulder is a little unstable, so more work to be done.

#weareokhaneonepercentmore #okhaneraceteam #stretching #kettlebell
#kettlebelltraining #wocrl #couchTo50K #garagegym #fitover50
#brokenlegrehab #brokenleg #rehab #recovery

12 2

Mar 26

10 0

For once I’m grateful for having slender legs.

Slingshot snatch flow as part of this mornings 5/5/5 session

And as you obviously want to know what 5/5/5 is, it’s this.

Five minutes on the bike at 70 - 80% Max HR
10 second transition

Five minutes continuous kettlebell flows and juggling at 80-95% Max HR
10 second transition

Repeat 5 time

It sucked big time

#weareokhaneonepercentmore #okhaneraceteam #kettlebell #kettlebelltraining
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #brokenlegrehab
#brokenleg #rehab #recovery

10 0

Mar 26

7 0

Took the litter picker out on this mornings 6km Forest Bathing walk, picked up half a bin liner full of discarded food, drinks packaging, tissues and dog poop bags. Always disappoints me how people are capable to carry their food and drink out for a walk/cycle but unable to carry the empty lighter packaging home or to the nearest bin. #keepbritaintidy #takeyourlitterhome #evowarrior #okhaneraceteam #weareokhaneonepercentmore #windlevalleyrunners #fitforlife

7 0

Mar 7

29 4

This weekend marks 6 months since my “accident” at Nuts.

I’m further recovered than I thought I’d be, but not as capable as I’d like. My leg is still very swollen and sore, but I’m moving towards my first limp free steps.

I’ve seen physiotherapists, podiatrists, chiropractors and surgeons, but ultimately it’s all down to me and with me being me that’s fine, just tell me what I need to know then bugger off please.

Hopefully, in the next few weeks I can start the process of learning to run again, which I need as I’ve got some ultra marathons to do next year.

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe
#wocrl #ocr #couchTo50K #garagegym #fitover50 #brokenlegrehab
#brokenleg #rehab #recovery

29 4

Mar 4

15 0

Mr Ward Senior is a way better carpenter than I and managed to turn my doodles into a pair of plyo boxes that with the flick of the wrist can be made into a larger single box. Now, I’m nowhere near capable of jumping on or off either box configuration so I thought I’d use them to offset the ridiculous length of my arms.

Single Arm Elevated Romanian Sandbag Deadlifts a nice way to engage the posterior chain

FTTC - Bag weighs 40Kg and I’d split a callous earlier so the throwaway was a lump of congealed tissue.

#weareokhaneonepercentmore #okhaneraceteam #sandbagtraining #ilikebigbutts
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #legday #brokenlegrehab

15 0

Mar 2

14 1

This is the kettlebell equivilant of patting your head and rubbing your stomach at the same time.

Slingshot clean and press into hand swap half snatch

There are so many outtakes for this that I’d be at least £250 richer if Harry Hill was still taking submissions for You’ve Been Framed.

#weareokhaneonepercentmore #okhaneraceteam #brokenlegrehab
#kettlebell #kettlebelltraining #ocrtraining #wocrl #couchTo50K #garagegym #fitover50

14 1

Feb 17

2 0

weareokhane #30daybeanieblasterchallenge asterchallenge Day19
High Knees x30sec + Plank 1min + Push Ups x10 + Air Squats x25 + Crunchies x30 + Lunges x20 Each Leg + Dips x10 + Burpees x10 + High Knees 1min + Plank 1min 30secs + Push Ups x20 + Air Squats x50 + Crunchies x60 + Lunges x30 Each Leg + Dips x20 + Burpees x15 + Jumping Jacks 1min + Plank 2min + Push Ups x30
wearing #tacticalfitness 10kg vest, making the body and mind stronger
#okhaneraceteam #weareokhaneonepercentmore #fitforlife #onepercentmore

2 0

Feb 10

3 0

weareokhane #30daybeanieblasterchallenge
Day 12: High Knees x30 secs
+ Plank for 1min + Push Ups x10 + Air Squats x25 + Crunchies x30 + Lunges x20 Each Leg + Dips x10 + Burpees x10 + High Knees x1 min + Plank for 1min 30secs + Push Ups x20 + Air Squats x50
wearing #tacticalfitness 10kg vest, making the body and mind stronger
#okhaneraceteam #weareokhaneonepercentmore #fitforlife

3 0

Jan 17

11 0

I’ve been chasing a combined Training Effect of 6 for weeks now, closest I’ve gotten was 5.8.

Not sure if it was binge watching rossedgley the night before or a swig of shloer that pushed me over the edge, either way going to need a nap later

#weareokhaneonepercentmore #okhaneraceteam #rehab #recovery
#wocrl #couchTo50K #fitover50 #kettlebell #kettlebelltraining #cardio

11 0

Jan 7

10 1

Cold hands, warm heart. Rope and grip work to finish today’s session.

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#wocrl #couchTo50K #fitover50

10 1

Dec 1

17 0

Orthopaedic team made changes to the frame yesterday and my ankle is feeling a little unstable, so no Murph this week.

Kept things nice and simple.

48 Kettlebell Dead Cleans
12 Box Hops
6 Ring Inversions aka Toes to Sky
16 Adapted Press Ups

AMRAP - 40 minutes

Go……….

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #kettlebell #kettlebellworkout
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50

17 0

Dec 1

5 0

Was online at 05:30 this morning as a busy workday, no problem with that but stomach been rumbling for past hour so at 09:45 I’m so looking forward to first food intake of the day being scrambled egg with cherry toms and turmeric sprinkled with blueberries on a bed of dark rye bread and avocado...get in my tum #okhaneraceteam #fitforlife

5 0

Nov 24

28 1

Murph and Mobility

A day later than usual, woke up with a sore ankle and zero motivation on Monday, so had later start and an easier session.

Today ankle is still a bit sore so rather than overload it decided to Murph sans vest.

As per usual finished off with some mobility work.

The “Murph”

15 Minutes Hand Bike
100 Neutral Grip Pull Ups
200 Adapted Press Ups
300 Air Squats
15 Minutes Hand Bike

No weight vest, just leg scaffold and an ankle weight to balance things a bit

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #murphchallenge #murphy

28 1

Nov 18

30 8

Ramp-ups.... My legs just about given up on that last ramp nicktkcoaching 🏃‍♂️🏃‍♂️🏃‍♂️🥵

Nice hard set, and feeling the improvements.

#WeAreOkhane #FitForLife #OnePercentMore #GetOutThere #iamOutThere #OutThereSportswear #OkhaneRaceTeam #GettingFitterEveryDay #GettingItDone #Garmin #OnRunning #Running #DuathlonTraining

30 8

Our mission is to positively affect one persons health and wellbeing per day.

Okhane - Inspired by Sport, Health and Wellbeing.

© Copyright 2019 - Okhane - All Rights Reserved
Website Design by Out-There UK

Harman Court, Summer Street,
Leighton Buzzard, LU7 1FN

[email protected]

Okhane Foundation

Our mission is to positively affect one persons health and wellbeing per day.

Okhane - Inspired by Sport, Health and Wellbeing.

© Copyright 2019 - Okhane - All Rights Reserved
Website Design by Out-There UK

Harman Court, Summer Street,
Leighton Buzzard, LU7 1FN

[email protected]

Okhane Foundation