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10K, workout #50

— Posted in Hardlopen by

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.

10K, workout #49.5

— Posted in Hardlopen by

The weekly gym session. Weighted squats, pull-ups, jump squats, kettle-bell swinging, you name it.

enter image description here Photo by Victor Freitas on Unsplash

10K, workout #49

— Posted in Hardlopen by

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.

enter image description here Photo by Veri Ivanova on Unsplash

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.

10K, workout #48

— Posted in Hardlopen by

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.

enter image description here Photo by Lindsay Henwood on Unsplash

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.

10K, workout #47

— Posted in Hardlopen by

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.

enter image description here The 30K route for today

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.

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