10K - Weblog Alex Reuneker

10K, workout #31.5 and #32

23 October 2019 — Posted in Hardlopen by Alex

Two workouts today. (Just like yesterday, because I decided to go swimming in the evening...) One workout is strength training, so an hour of circuit training at the gym at work. I'll focus on the running workout here, though.

enter image description here Photo by Jonathan Borba on Unsplash

The workout

Today I'm doing a speed workout to test my pace for the 6K test race on Saturday. This is a track workout, consisting of 5 times 800 meters at race pace with 2 minutes recovery in between. As I'm planning on reaching around 87K this week, I'll be running to and from the track, making those sections of the workout my warming up and cooling down.

Afterwards

Okay, doing an hour of strength training and a hard workout like 5*800 meters at race pace is too much. Especially when doing both before having a proper meal. I managed to do the intervals within the pace I set (3:20/5:22) and the run to and from the track, but it didn't really feel well, especially the last two kilometers to my house. It felt like not having proper fuel, which probably was exactly the case. So, note to self: even though your schedule almost forces you to do two workouts like these on one day, don't.

Workout data

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

10K, workout #31

22 October 2019 — Posted in Hardlopen by Alex

Today, a long run after yesterday's tempo session.

The workout

A long run of 20K in heart rate zone 2.

enter image description here The route of today, from Schiedam through the tunnel to Pernis and back trough the Maastunnel

Afterwards

My legs were still a bit tired from yesterday, but the run went fine. the weather was nice with a little bit of sun now and then. Because one of the tunnels was rerouted, I had to run 2K extra. Not a big deal.

Workout data

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

10K, workout #30

21 October 2019 — Posted in Hardlopen by Alex

The original plan for today was to do 5 times 800m at race pace, but I switched the Monday and Wednesday workout, because I'm doing a test race on Saturday and I felt it would be better to do the 6 times 1500m at 15K pace on Monday, so I have more recovery time and I can test race pace on Wednesday.

The workout

This is a tempo workout, consisting of 6 times 1500m at lactate threshold – around 3:50/6:10 – totaling at 16K including warming-up (2K) and cooling-down (2K). In between the intervals, I ran 500m at a slow pace for recovery.

enter image description here Photo by Patrick Tomasso on Unsplash

Afterwards

The intervals felt fine. It was hard to keep pace, because I went too fast at least three of the intervals. Besides that, no problems. I like running at this pace – it's less exhausting than the pace at shorter intervals, while it stills feels like doing hard work.

Workout data

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

10K, workout #29

19 October 2019 — Posted in Hardlopen by Alex

It’s long-run Saturday again!

The workout

A 28K long run in heart-rate zone 2. I decided to run to my parents home (26K) with a small detour to reach 28K. First hour was rainy, but the second half was very nice. Not a lot of wind, a bit of sun. No complaints there.

enter image description here Little boat in Benthuizen

Afterwards

As I needed some clothes for the way back and water, I took my backpack. It works well, but I still don’t like the feeling. Apart from that, the running was easy at a constant pace and cadence.

Workout data

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

10K, workout #28

18 October 2019 — Posted in Hardlopen by Alex

Today's plan is 2x3000m at 5% incline on the treadmill.

The workout

In total, a 12K run on the treadmill. First, five minutes of rope jumping to warm up a bit, then 2K at 1% incline on the treadmill, and then two times 3000m at 5% incline, all at the same pace.

Afterwards

Running went well. The 5% incline felt much harder last time. The last 3K, so, the cooling down, I did at 2% incline instead of 1, because the difference felt too great.

Workout data

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