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10K, workout #30

21 October 2019 — Posted in Sport by Alex

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.

enter image description here 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.

10K, workout #29

19 October 2019 — Posted in Sport by Alex

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.

enter image description here 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.

10K, workout #28

18 October 2019 — Posted in Sport by Alex

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.

10K, workout #27.5

17 October 2019 — Posted in Sport by Alex

They say consistency is key, right? That means strength training today.

enter image description here Photo by dylan nolte on Unsplash

The workout An hour of circuit training at the gym at work, including the necessary rope jumping again.

10K, workout #27

16 October 2019 — Posted in Sport by Alex

Today it's Yasso time again!

The workout

Today the schedule tells me it's time for Yasso's. Although the programme tells me to do 10 yasso's, I chose to do 8 instead, because the training on Monday was quite hard and I'm still having the flu. I thought I'd rather do 8 yasso's very steadily and with good form, than pushing for 10 with degrading form. So, 8 yasso's, each in 2:50 (pace around 3:30/5:38).

Afterwards

The yasso's went well and even the first one was in the correct pace. I did the yasso's on the track, so timing was easy, but on the other hand, I tend to go to fast on the track.

enter image description here Photo by Cupcake Media on Unsplash

Yasso's always feels like hard work, but I like doing them. I feel a bit guilty about doing 8 instead of 10, but I think I need to rely on my decision to keep being a bit ill in mind and to go for constant pacing and good form.

Workout data

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