Alex Reuneker

The original plan for today was to do 5 times 800m at race pace, but I switched the Monday and Wednesday workout, because I'm doing a test race on Saturday and I felt it would be better to do the 6 times 1500m at 15K pace on Monday, so I have more recovery time and I can test race pace on Wednesday.

The workout

This is a tempo workout, consisting of 6 times 1500m at lactate threshold – around 3:50/6:10 – totaling at 16K including warming-up (2K) and cooling-down (2K). In between the intervals, I ran 500m at a slow pace for recovery.

Photo by Patrick Tomasso on Unsplash

Afterwards

The intervals felt fine. It was hard to keep pace, because I went too fast at least three of the intervals. Besides that, no problems. I like running at this pace – it's less exhausting than the pace at shorter intervals, while it stills feels like doing hard work.

Workout data

If you want to see the workout, check it out on Garmin or on Strava.

It’s long-run Saturday again!

The workout

A 28K long run in heart-rate zone 2. I decided to run to my parents home (26K) with a small detour to reach 28K. First hour was rainy, but the second half was very nice. Not a lot of wind, a bit of sun. No complaints there.

Little boat in Benthuizen

Afterwards

As I needed some clothes for the way back and water, I took my backpack. It works well, but I still don’t like the feeling. Apart from that, the running was easy at a constant pace and cadence.

Workout data

If you want to see the workout, check it out on Garmin or on Strava.

Today's plan is 2x3000m at 5% incline on the treadmill.

The workout

In total, a 12K run on the treadmill. First, five minutes of rope jumping to warm up a bit, then 2K at 1% incline on the treadmill, and then two times 3000m at 5% incline, all at the same pace.

Afterwards

Running went well. The 5% incline felt much harder last time. The last 3K, so, the cooling down, I did at 2% incline instead of 1, because the difference felt too great.

Workout data

If you want to see the workout, check it out on Garmin or on Strava.