Home » Archief voor oktober 2019

10K, workout #25

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Yesterday I felt definitely ill – lots of sleeping, coughing and nose-blowing. Today, I did a workout while not feeling great. Probably not a smart thing.

The workout

This is a tempo workout, consisting of 3 times 2000m at lactate threshold – around 3:50/6:10 – totaling at 14K including warming-up (2K) and cooling-down (4K). In between the intervals, I ran 1K at a slow pace for recovery.

Afterwards

I did not feel good and I definitely have a cold. Running was okay, though, although breathing was a harder than usual.

Workout data

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

10K, workout #24

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Today's a special day. Eliud Kipchoge has tried again to run the marathon distance in under two hours – and succeeded in 1:59:40. Crazy and very impressing stuff. I got an invitation to watch the attempt together with other runners at the Nationale Nederlanden DE Café in Rotterdam – free and breakfast included. It was great seeing history in the making and I really like Runner's World and Nationale Nederlanden organized this for us runners.

enter image description here Photo: @runnersworldnl /@barbarakerkhof. Fijn als jullie naast ons ook Nationale-Nederlanden taggen (@nnrunningteam)

The workout

After the attempt, Dutch Olympic athlete Bram Som provided a clinic with exercises and, of course, attempt to reach Kipchoge speeds. It was educational and great fun. After the clinic, I did a long run back to my house, with a little detour to reach 22K.

enter image description here Photo: @runnersworldnl /@barbarakerkhof. Fijn als jullie naast ons ook Nationale-Nederlanden taggen (@nnrunningteam)

Afterwards

As I said above, the clinic was a lot fun run. It's nice to run together with people you don't know and meet new runners. The long run was okay, but I felt a bit ill already, so I've seen better runs.

Workout data

If you want to see the workout, check it out on Garmin or on Strava (clinic)/ Garmin or Strava (long run).

10K, workout #23

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Today I'll do a hill session at the gym at work.

The workout

The workout consists of two times 2500m at an incline of 8%, but last time I did that, I felt 8% was way too steep. It didn't feel natural, nor good, so I changed it to 5%, which, for someone living in the Netherlands, is still a relatively high incline. In between the 2500 meters at inline, the recovery was also 2500 meters, at the same pace, but with only 1% of incline. The goal of the workout is to engage the upper legs in hill work, while maintaining steady pace and cadence.

enter image description here Photo by chuttersnap on Unsplash

Afterwards

I find running on a treadmill harder than running outside, even at low speeds. The workout went fine, an the two times 2500m at 5% were comfortably hard.

Workout data

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

10K, workout #22.5

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It's core/cross-training day again – an hour of circuit training at the gym at work. Not much else to say, except that I enjoyed it, and did a lot of rope jumping again.

enter image description here Photo by Alora Griffiths on Unsplash

10K, workout #22

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Today, I will do a 'climax run' with the athletics club.

The workout

A climax run is a run in which the intervals mostly become shorter as the workout progresses, but also more intense. In this particular workout, I ran 4, 3, 2, 1K at 85%, 95%, 100% and 110% of my 15K pace.

Afterwards

I still felt tired from the yasso's and the long run, but the workout itself went well. Apart from one 1K in the third interval where I lost track of pacing a bit, I was able to keep the pace steady. This was a nice, pretty hard workout.

Workout data

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

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