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10K, workout #47

— Posted in Hardlopen by

A long run. The longest on the programme, actually.

The workout

A 30K long run. Not much else to say, apart from teaming up with a former team mate, which made the long a bit more fun.

Afterwards

Pfew, the effect of the yasso's I did last night was definitely noticeable in my legs, especially in my calves. That's okay, of course, but 30K is long when you feel the effect of your previous workout in the first kilometer already.

enter image description here The 30K route for today

I know should not have run so early (8:30 on Saturday morning), but the rest of my weekend involved having friends over and other (fun) stuff, so this was the best option, but definitely not optimal for training purposes.

Apart from that, the running was very nice. We talked a bit, enjoyed the views and the beautiful weather.

Workout data

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

10K, workout #46

— Posted in Hardlopen by

Oh my, yasso's... Good workout, but always tough.

The workout

The programme told me to do 9 yasso's, which I dreaded, because the first two were really tough. After that, it was okay. So, 9 yasso's, each in 2:50 (pace around 3:30/5:38).

Afterwards

The first couple of yasso's were rough, but in hindsight, all the yasso's went well and in the correct pace and cadence (200spm). Total workout was 16K, including warming-up and cooling down.

enter image description here Bart Yasso. Picture from Sincerely by Nicole.

Workout data

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

10K, workout #45.5

— Posted in Hardlopen by

Today, another gym session. Lots of burpees, squats, some weight-lifting and kettle-bell swinging.

enter image description here Photo by Ivan Pergasi on Unsplash

10K, workout #45

— Posted in Hardlopen by

The hills are alive with... Ahem, hill training today. In the gym, on the treadmill.

The workout

A 12K run with 2 times 2500m at 6% incline, 1K in between. Warming-up, recovery and cooling-down at 1% incline.

Afterwards

I don't really like the treadmill, but for longer hill workouts, it's kind of necessary. Having said that, the two times 2500m at 6% incline were pretty hard, but it went well.

Workout data

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

10K, workout #44

— Posted in Hardlopen by

The plan was to have done a tempo session yesterday (3*2000m at LT), and a long run today. But that plan was based on running a 5K race on Sunday, not a 10K. Therefore, I decided to take my still somewhat tired legs seriously and do another long(ish) run today.

The workout

A 13K easy kong run in heart rate zone 2.

Afterwards

I felt a bit tired still, but all was okay. Shitty weather, though.

Workout data

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

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