Distance: 9.73 km Duration: 44m:35s Average pace: 04:35 min/km Average heart rate: 154 Max heart rate: 167 Because it isn’t nice to be always on the move when it’s dark outside, I decided to run home from the work once again. However, having a heavy backpack is pain in the…
Easy Run
Distance: 6.56 km Duration: 36m:47s Average pace: 05:36 min/km Average heart rate: 130 Wet like a drowned rat after the run today, but still happy, because at least the spirits got higher thanks to the workout. And obviously one may feel a hint of superiority compared to the other people…
Fartlek run (10 x 1 min @5k/10k effort) + wu & cd
Distance: 9.24 km Duration: 48m:51s Average pace: 05:17 min/km Average heart rate: 139 Max. heart rate: 169 Today’s workout was a nice little fartlek run. Compared to the previous weeks’ corresponding workouts the effort was easier due to the upcoming marathon. Still, it was not an entirely easy run as…
Fast Finish Long Run
Distance: 25.35 km Duration: 2h:03m:18s Average pace: 04:52 min/km Average heart rate: 144 Max heart rate: 161 Early bird caught the worm once again. I was pretty satisfied that I managed to get out of bed already at 6.10AM and at 07.05AM I already was on the road. Today’s workout…
Goal Pace Run
Distance: 9.71 km Duration: 45m:22s Average pace: 04:40 min/km Average heart rate: 155 Max heart rate: 167 Yesterday’s run was a bit shorter than the one “prescribed” in the training plan; the goal was to run 7-10 miles at Goal Marathon Pace including a warm-up and cool-down. So off I…
Easy Run
Distance: 8.83 km Duration: 46m:08s Average pace: 05:14 min/km Average heart rate: 138 Yesterday I decided to skip the training after a lousy day at work and due to an overwhelming exhaustion. Today it seemed like a right decision, as running felt enjoyable once again. On the other hand the…
Fartlek run (16 x 1 min @5k/10k effort) + wu & cd
Distance: 8.57 km Duration: 46m:48s Average pace: 05:28 min/km Average heart rate: 140 Max heart rate: 167 I was hoping to get some other activity for tonight than a fartlek run, but I’m really trying to keep up with my training program instead of skipping exercise on weak grounds. I…
Long Run
Distance: 35.58 km Duration: 3h:08m:39s Average pace: 05:18 min/km Average heart rate: 137 Yesterday I had the last
Easy Run
Distance: 7.20 km Duration: 36m:55s Average pace: 05:08 min/km Average heart rate: 135 Today there was no official run scheduled, but as it was high wind and a bit of rain out there I figured out that it would be good training for the mental strength to go for a…
Tempo Run
Distance: 10.80 km Duration: 48m:10s Average pace: 04:28 min/km Average heart rate: 151 Today’s workout was a tough one. After a brief warmup there were 8k with a relatively high pace (at least for me) at ~4.05 – 4.20 min/km. Yesterday’s easy run was not after all that easy, because…
Easy Run
Distance: 15.67 km Duration: 1h:50m:30s Average pace: 07:03 min/km Average heart rate: 113 Today’s run was an easy one. This time even a lot easier than usually as my colleague K. was running with me. He is still getting back to the training track so we decided to take it…
Easy Run
Distance: 8.85 km Duration: 45m:26s Average pace: 05:08 min/km Average heart rate: 139 I was a bit surprised when I woke up this morning. The workout on Sunday really seemed to have an impact: I did not only have a pair of tired legs, but also a bit sore muscles.…
Fast Finish Long Run
Distance: 28.64 km Duration: 2h:19m:40s Average pace: 04:53 min/km Average heart rate: 149 Due to the thunderstorm yesterday morning I had to make a change to my plan and go for a run not until in the evening. The weather conditions were pretty harsh, about +21°C at 9PM with an…
Yasso 800s
Distance: 11.33 km Duration: 1h:00m:50s Average pace: 05:22 min/km Average heart rate: 139 Max heart rate: 172 Today’s training would have contained 8 – 10 Yasso 800s at about 3.09 min/800 m, but I was so tired after the week that I only did six of them. Well, I guess…
Easy run on an easy week
Distance: 9.01 km Duration: 44m:04s Average pace: 04:54 min/km Average heart rate: N/A After a pretty heavy week this week is considerably lighter. Due to this I consider taking the trainings more seriously this week and follow the plan as closely as possibly. With about a month left one gradually…
Progression run (on Sunday)
Warmup: Distance: 4.25 km Duration: 25m:10s Average pace: 05:55 min/km Average heart rate: 125 Progression run (1/2): Distance: 14.79 km Duration: 1h:18m:43s Average pace: 05:19 min/km Average heart rate: 140 Progression run (2/2): Distance: 7.36 km Duration: 37m:24s Average pace: 05:05 min/km Average heart rate: 147 Yesterday I had a…
Easy Run
Distance: 12.05 km Duration: 1h:31m:39s Average pace: 07:36 min/km Average heart rate: 106 I was not planning a training session for tonight at all, but as K. suggested an easy run I was ready immediately. This was a great recovery jog after yesterday’s killing session. No more analysis today, but…
Easy Run
Distance: 7.02 km Duration: 37m:08s Average pace: 05:18 min/km Average heart rate: 137 Tonight I had just a normal easy run after the long run and the day off. I tried to take it really easy and made an effort to only reach a bit higher pace at the end…
Fast Finish Long Run
Distance: 25.00 km Duration: 2h:02m:15s Average pace: 04:53 min/km Average heart rate: 145 Hey, Today I went for the week’s long run pretty early in order to get accustomed to early wake-ups and get the body running even early in the morning. This should help me a bit when standing…
Tempo run
Distance: 10.77 km Duration: 50m:09s Average pace: 04:39 min/km Average heart rate: 147 Today I didn’t want to run a tempo run, ’cause I felt exhausted after the day at work, but as it was scheduled, I did it anyway. First a small warmup to get some feeling to the…