Today I’m doing an easy run, 10K.
The workout
An easy run at 5:00/8:03, heart rate zone 2, 10K total.
Afterwards
This was not a very good run. Sometimes you just don’t get into it, without being able to pinpoint what it is. I didn’t feel particularly tired, didn’t have aches, but I just felt off today. We’ll just see what another day brings.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
The weekly gym session. Weighted squats, pull-ups, jump squats, kettle-bell swinging, you name it.
Today’s the day for a speed workout.
The workout
8 times 400m at 3:15-3:20/5:14-5:22, with 90 seconds recovery in between. 3K for warming-up and around 2K cooling-down.
Afterwards
Wow, shorter distances at high speeds are always tough, as was this one. Pacing was, ehm, okay… all intervals at or just below 3:10, while the plan was 3:15-3:20. I should keep an eye on that. Next to that, it went well, although in the last two intervals I felt something in my left knee. Not a problem, but I’ll have to keep an eye on it.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
Today I joined a varied club training.
The workout
We did a lot of exercises like push-ups, some speed work on bridges and a lot of stairs. It was fun and there was enough room for everyone to do stuff at their own pace. 14K in total.
Afterwards
As I said, a nice workout. Not to tough, but the speed work up bridges were nice and exhausting.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
A long run. The longest on the programme, actually.
The workout
A 30K long run. Not much else to say, apart from teaming up with a former team mate, which made the long a bit more fun.
Afterwards
Pfew, the effect of the yasso’s I did last night was definitely noticeable in my legs, especially in my calves. That’s okay, of course, but 30K is long when you feel the effect of your previous workout in the first kilometer already.
I know should not have run so early (8:30 on Saturday morning), but the rest of my weekend involved having friends over and other (fun) stuff, so this was the best option, but definitely not optimal for training purposes.
Apart from that, the running was very nice. We talked a bit, enjoyed the views and the beautiful weather.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
Oh my, yasso’s… Good workout, but always tough.
The workout
The programme told me to do 9 yasso’s, which I dreaded, because the first two were really tough. After that, it was okay. So, 9 yasso’s, each in 2:50 (pace around 3:30/5:38).
Afterwards
The first couple of yasso’s were rough, but in hindsight, all the yasso’s went well and in the correct pace and cadence (200spm). Total workout was 16K, including warming-up and cooling down.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
What a great page by Runner’s World’s Nick Weldon: ‘The Best Running Facial Hair of All-Time’.
I don’t have much to add, but if you’re planning a race and you want to run with some style, be sure to check it out at Runner’s World.
Today, another gym session. Lots of burpees, squats, some weight-lifting and kettle-bell swinging.
The hills are alive with… Ahem, hill training today. In the gym, on the treadmill.
The workout
A 12K run with 2 times 2500m at 6% incline, 1K in between. Warming-up, recovery and cooling-down at 1% incline.
Afterwards
I don’t really like the treadmill, but for longer hill workouts, it’s kind of necessary. Having said that, the two times 2500m at 6% incline were pretty hard, but it went well.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
The plan was to have done a tempo session yesterday (3*2000m at LT), and a long run today. But that plan was based on running a 5K race on Sunday, not a 10K. Therefore, I decided to take my still somewhat tired legs seriously and do another long(ish) run today.
The workout
A 13K easy kong run in heart rate zone 2.
Afterwards
I felt a bit tired still, but all was okay. Shitty weather, though.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.