Website van Alex Reuneker over taal, hardlopen, wielrennen en reizen

10K, workout #7

in Sport by ( )

After yesterday's tempo workout, today's planning includes a long run.

The workout

A steady run of 15km in heart rate zone 2, pace around 5:00/8:00.

Afterwards

I felt tired, and a bit rushed, because I was planning on swimming in the evening and I was running late. Unfortunately, I didn't really enjoy the run, but pace was steady, my heart rate pretty low and, well, sometimes mileage is just mileage.

enter image description here A nice view on the Vliet at sundown

In the evening I swam 2km to try out a wetsuit I had borrowed from my wife's colleague. The swimming was really, really nice, as my first open water swimming experience was without a wetsuit and it was way too cold. Doing a run while somewhat tired and going for a long(er) swim was too much for a working day, but I did feel refreshed and less tired after the swim.

Workout data

If you want to see the workout, check it on Garmin (you can see it without an account) or on Strava (you need an account). You can see the swimming route here on Garmin and Strava.

10K, workout #6

in Sport by ( )

Second week, starting off with a tempo training.

The workout

This tempo run consists of 3km warming-up, 3 times 2000m at lactate threshold (around 3:50/6:10 for me) with 1000m of recovery in between.

enter image description here A nice view of the area between Schiedam and Delft

Afterwards

The first 2000m didn't feel great – I had a hard time getting into a nice rhythm. The second and third 2000m however went much better. I wasn't particularly hard to keep the pace steady, but afterwards I was quite tired. The route and weather were nice, so that helped too.

Workout data If you want to see the workout, check it on Garmin (you can see it without an account) or on Strava (you need an account).

10K, workout #26

in Sport by ( )

I'm still having a cold, but I do feel a bit better. Today's plan is a long run of 18K, but before that, I did something very exciting.

I got invited to meet Eliud Kipchoge, who ran the marathon in 1:59:40 on Saturday. There was a press conference-like meeting at Nationale Nederlanden and together with a running mate, I went there to see the Q&A with Kipchoge, and, of course, to take a picture with him. It was really something special to meet the best long-distance runner to date.

enter image description here Meeting Kipchoge

Thanks Runner's World and Nationale Nederlanden for this great opportunity and experience!

The workout

A long run of 18K in heart rate zone 2, pace around 5:00/8:00. The weather was okay, and I chose a nice route along water and through the nice Overschie area.

Afterwards

I did not feel better yet, but not worse either. Apart from that, running was okay.

Workout data

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

Breathing

in Sport by ( )

I found a nice piece on breathing techniques in running on Runtastic. Check it out if you're interested.

Link: How to breathe properly while running.

enter image description here Copyright image from Runtastic

10K, workout #5

in Sport by ( )

Last workout of the first week! Today is Saturday and time for a long run. Total of this week is 75K.

The workout

A steady long run of 22km in heart rate zone 2, pace around 5:00/8:00.

Afterwards

I planned a nice route along the harbors and the weather was really, really nice - sunny, no wind and not too hot. The 22K became 23K, and maintaining a steady pace while staying in the correct zone felt easy, although my upper legs were still a bit tired from the treadmill workout yesterday. Not much to else say about this run really – it was a good run and as you can see, I got some nice views of the harbor in Rotterdam.

enter image description here Waalhaven, Rotterdam

Workout data If you want to see the workout, check it on Garmin (you can see it without an account) or on Strava (you need an account).

Pagina 57 of 61