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10K, workout #39

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Track day!

The Workout

Today I'm doing a speed workout, consisting of 5 times 800 meters at 3:20/5:22. Last time I did this workout, I ran to and from the track, which is an additional 8K. That's too much for today, as the workout itself is tough enough. I cycled a part, so the total running workout was 12K.

Afterwards

The intervals were hard, but running felt good – much better than last time, when I did this workout after a strength workout the same day. I did all intervals in a pace a bit faster than needed, more around 3:10-3:15/5:06-5:14 than 3:20/5:22 (actually, I see now paces were 3:14, 3:14, 3:15, 3:17, and 3:14), but that's because the pace displayed on my watch seemed lower than what is calculated afterwards. That's probably because I use Stryd for cadence (200spm today), speed and distance. This works better on the track, because GPS tends to cut corners. Anyway, it felt like a hard, but good workout.

enter image description here Track in Vlaardingen

Workout data

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

10K, workout #38

— Posted in Sport by

Today, I'm doing a long run to build endurance.

The workout

A long run of 26K in heart rate zone 2.

Afterwards

Running went well, but the weather sucked. Like last week, a lot of wind and even more rain. Oh well, it's a good mental workout this way too.

enter image description here

Workout data

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

10K, workout #37

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Today is hill sprint day.

The workout

I'm doing 10 times 400 meter hill 'sprints' (sprints are typically shorter) in a bicycle tunnel near my house today. Slowly running down to the start is recovery.

enter image description here Photo by Matt Duncan on Unsplash

Afterwards

I was used to doing this workout, but with 'only' 8 times 400m. 10 was okay, but muscle fatigue, especially in the upper legs, does strike after 6 or 7 intervals. Oh well, in for a penny, in for a pound. The intervals felt good, but the tunnel floor was wet, so it was kind of slippery, and my shoes squeaked like mad.

Workout data

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

10K, workout #36.5

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So, as I promised myself, I will not do two workouts a day anymore. So, today I'll 'only' do an hour of circuit training at the gym at work to work on core strength and strength in general.

enter image description here Photo by George Pagan III on Unsplash

10K, workout #36

— Posted in Sport by

I think the decision to switch the long run and intervals was a good one. On Tuesday, my legs were still feeling tired, but Wednesday, I felt much better.

The workout

A tempo session of 7 times 1000m at lactate threshold – around 3:50/6:10 – totaling at 14K including warming-up (2K) and cooling-down. In between the intervals, 500m at a slow pace for recovery. I ran at the industrial terrain near the harbour, because there are no traffic lights there and there's a stretch of road of approximately 1K with only three corners.

enter image description here A piece of road very suitable for intervals up to 1K

Having no traffic lights to stop for is vital for intervals, but I kind of forgot that around the time of the run, all employees would leave their work to go home and there would be a lot of cars and trucks. Add falling darkness and you see what I mean. No real problems, though, although I hate having to look for traffic during intervals.

Afterwards

The intervals went great. Somehow, the pace, although a bit too fast in the first couple of intervals, and cadence felt very natural and I didn't have to push hard. Great run.

Workout data

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

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