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10K, workout #46

— Posted in Hardlopen by

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.

enter image description here Bart Yasso. Picture from Sincerely by Nicole.

Workout data

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

10K, workout #45.5

— Posted in Hardlopen by

Today, another gym session. Lots of burpees, squats, some weight-lifting and kettle-bell swinging.

enter image description here Photo by Ivan Pergasi on Unsplash

10K, workout #45

— Posted in Hardlopen by

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.

10K, workout #44

— Posted in Hardlopen by

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.

10K, workout #43

— Posted in Hardlopen by

Okay, so, after the race, I'm treating this week as another training week, although I'm not sure whether or not I'm pushing for a next race.

The workout

An easy post-race run of 12K. Nothing fancy.

enter image description here A 12K run around the block

Afterwards

My calves and upper legs were a bit stiff, but that's all. No aches or anything, which is great. I ran on my Altra Torin 4's, which wasn't the best choice, I guess, because of the zero-drop which I always feel in, you guessed it, my calf muscles.

Workout data

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

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