Weblog Alex Reuneker

It's time for a tempo workout with the athletics club today.

The workout

This workout consists of 7 times 1000 meters at lactate threshold – around 3:50/6:10 for me – totaling at 15K including warming-up and cooling-down.

Afterwards Keeping pace wasn't hard, apart from one interval with a bridge and a lot of wind. I do feel a bit worried though about a small irritation in my left knee. It's been there for a couple of days now and I have never had that before. I need to keep a close watch on that.

Workout data

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

Today's plan is a steady long run to build endurance.

The workout

An 18K long run in heart rate zone 2, pace around 5:00/8:00. I created a route on Dynamic Watch, so the plan is run the following route.

Route from Schiedam to Scheepmakershaven and back

Afterwards

The weather was dreadful, but the running went smooth, apart from the kilometer or two I had to run through a busy part of Rotterdam, which involved dodging a lot of cyclists and pedestrians heavily involved in their phones. Keeping a steady pace went well and heart rate stayed low. The rain didn't really bother me that much, as it isn't cold yet and once you're wet, you don't really notice rain – except when it really pours, of course, which it didn't.

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

Track day! Today's the time for a workout to get some speed in.

The workout

The workout consists of 7 times 400m at the track at around 3:20/5:20. That's less than two weeks ago (which included 10 times 400m), but that's because there's a tune-up race on Saturday and I'm trying to keep the 80/20 balance. This doesn't mean of course sacrificing the speed work itself, which is at the same intensity as in the other speed workouts.

In between the intervals, 200m of active recovery and the distance to and from the track, 2 times 4K, served as warming-up and cooling- down, although, for warming-up, I still did my regular exercises before running.

Afterwards

As I went to the track late in the afternoon, before the evening sessions began, I found the track deserted, which, for a change, was nice - although I do like seeing other runners at the track. The sun was still shining and it was a nice post-summer sun – so, not too hot, a bit of wind and just a great time to be outside.

Photo by Jean Carlo Emer on Unsplash

The intervals went well and all felt good. Hard, but good. 7 times 400m isn't a lot in terms of distance, but at proper speed, they do feel like you really have to work hard. I started the first interval at 3:20, but I saw that pace quickening in the next intervals to 3:15 and eventually around 3:05, which is way too fast for me. It felt good, but I should be careful doing speedwork too fast.

Workout data

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