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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.

10K, workout #21

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A long run, which I had to squash in between work and having dinner with friends. Schedule was tight, got tighter by not delayed and cancelled trains.

The workout

An 18K long run in heart rate zone 2, pace around 5:00/8:00. As I was really late already, I decided to make it 17K and have five minutes to shower before running of to dinner.

enter image description here Photo by Marc Kleen on Unsplash

Afterwards

I felt rushed, because I was late already and this does not enhance the pleasure of a long run. Anyway, the running was okay, although I could definitely feel my legs were still tired from the yasso's. But hey, an easy run is meant to be easy on the legs as well, so staying in zone 2 did work here. Besides that, it was just a long run.

Workout data

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

10K, workout #20

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Yesterday was a recovery day – although I did a bit of cross-training on my indoor bike (an hour of 8 minute heart-rate zone 3 efforts). Today it's Yasso time!

The workout Today the schedule tells me it's time for Yasso's. A yasso (see Runner's World) is a 800m run which you run in the time of your marathon, in terms of minutes and seconds. For instance, a runner aiming at a marathon in 3 hours and 30 minutes should run a yasso in 3 minutes and 30 seconds. Recovery is the same time as the yasso.

Of course you can clock these times, which is especially easy on a track (which is, after all, 400m), I find it handy to use kilometer or mile pace, which spans 1000 or 1609 meters. You can calculate this yasso pace at the calculators page.

Today I'm doing 8 yasso's, each in 2:50 (pace around 3:30/5:38).

Afterwards The first yasso (or any interval for that matter) usually sucks, as it did this time. I think it has to do with finding the right pace. The rest went well, a bit too fast, but it felt good. Sometimes I do yasso's on the track, but not this time, which meant finding a stretch of road without traffic lights.

enter image description here Photo by Priscilla Du Preez on Unsplash

A yasso workout always feels like hard work, which it should, of course, but it's a quality workout which I really like doing.

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

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