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10K, workout #19

  in Sport
 

Yesterday was a recovery day, which actually felt pretty good. Today, I’m doing a short speed workout with my eyes on a crazy short race tomorrow. (More on that later.)

The workout

Warming-up of 2K (after the usual dynamic stretches), then 3*800m at roughly 3:10/5:06 with 400m of active recovery in between. To finish the workout, a 2K cooling down.

Afterwards

Running at the desired pace was pretty hard, but it should be. As the road was wet, corners were a bit tricky, but next to that, the workout felt good and effective.

Workout data

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

10K, workout #18

  in Sport
 

Okay, today I did strength training, and the plan was to do an easy 10K the day after, but I ended up doing a workout on the track the same day. There was a workout on the program of my athletics club and I thought it would be nice to join. Fun? Yes. Smart. Don't know.

The workout

The workout was a combination of laps on the track, form drills and some games, like jumping on the sound of a whistle, collecting pawns from the midfield, and running laps, throwing a die and getting sweets for the number you threw.

enter image description here Photo by Jonathan J. Castellon on Unsplash

Afterwards

Although the weather really sucked, the training was fun. I cannot help but feel that it wasn't a really focused workout (as in 'building endurance' or 'improving speed') and I don't know what to think of that. On the one hand, I like knowing what the goal of a workout is. On the other, most workouts are pretty serious and goal-directed, so having a more fun and loose workout could lower the tension a bit.

Workout data

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

10K, workout #17.5

  in Sport
 

It's core/cross-training day again – an hour of circuit training at the gym at work.

enter image description here Plexfit, photo from https://www.uscleiden.nl

The workout consisted of eight stations this time, interspersed with cardio, which I filled mostly by jumping rope. I got some good feedback on weightlifting form, so I'm quite happy.

10K, workout #17

  in Sport
 

Today's workout is a workout I've done many times – weekly – the last year: (longer) hill sprints.

The workout The workout is 8*400 meter hill sprints, using a bicycle tunnel near my house. From the lowest point to the most nearby exit is exactly 400 meters. I roughly take 90 seconds per sprint. Before and afterwards, I do a 2km warming-up/cooling-down.

enter image description here Photo by Daniel Lerman on Unsplash

Afterwards

Running went okay, but my watch messed up. Normally, when I go into the tunnel, cadence takes precedence over GPS (as there's no signal inside) and the watch estimates pace, distance et cetera. Now, it did nothing. No big problem, because I know exactly how long the way up is (400m), but strange and irritating, because I have no post-workout data. Or at least, not a lot. Anyway, the workout was nice – the 400m's up are tough, but keeping up with a high cadence and upright posture helps.

Workout data

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

10K, workout #16

  in Sport
 

This week is a recovery week, which means less miles in order to recover form the last three weeks of mileage build-up. Less miles does not mean no running, though. Instead of weekly totals of 80+K, this week totals at 45K.

enter image description here Photo by Martina Misar-Tummeltshammer on Unsplash

The workout

A short 5K recovery run. I never run 5K, so it'll be interesting to see what the effect of such a short run is.

Afterwards

Well, 5K got to 7,5K. I just messed up the route and I should've known, because I usually suck at routing. Anyway, not a very big deal, as I kept the pace and heart rate low and steady. My legs were a bit tired, but that's not a problem for a recovery run, of course.

Workout data

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

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