training - Alex Reuneker

Long run through the farmlands

Today, I did a long, steady run of 22km mainly through the farmlands around here. The weather was abominable for August, but it always feels more rewarding finishing a long run in the pouring rain. On the upside, the cows were very friendly today.

A cow somewhere between Schipluiden and Schiedam A friendly cow somewhere between Schipluiden and Schiedam

Training paces

14 August 2019 in Sport
pace training calculator

I have added a training pace calculator to the site. You can enter a recent race time or (reasonable) time you're striving for and calculate pace (ranges) for your long runs, easy runs, tempo runs, yasso's and faster sessions. Below is an example, but be sure to check out the calculator for yourself.

	Pace	Percentage
Long run pace	06:40-07:42	65%-75%
Easy run pace	06:40-06:15	75%-85%
Tempo run pace	05:16-05:00	95%-100%
Yasso pace (per km/mile)	04:38	108%
VO2max pace	04:33	110%
Speed form pace	04:21	115%

enter image description here Photo by Marvin Ronsdorf on Unsplash