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10K, workout #51

— Posted in Hardlopen by

Today, a short workout with strides as preparation for a race tomorrow.

The workout

Five strides, or, in other terms, five times 100m at maximum speed, a good, dynamic warming-up, 2K easy, then the strides with 100m recovery in between, and finally 2K easy to cool off. The idea is to get the legs working and get in some speed, without tiring too much.

Afterwards

The 100 meters again felt very short, but it's just to get the legs working and the heart rate up. Pace for strides was around 2:50/4:34 per km/m.

enter image description here Photo by chuttersnap on Unsplash

Tomorrow I'm doing a 10K in Delft. It's not a big race, but the course is said to be fast, and, also important, people tell me it's a fun, local race. Wish me luck!

Workout data

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

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.

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