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…
Tempo intervals
Distance: 18.12 km Duration: 1h:27m:42s Average pace: 04:50 min/km Average heart rate: 147 Hello, today I had one of the most intensive training sessions ever. The objective was to run three times three miles at about the 10k race pace. In between there was a recovery time of 4 minutes,…
Easy Run (again)
Distance: 8.95 km Duration: 1h:04m:22s Average pace: 07:12 min/km Average heart rate: 110 Today I went running with a colleague of mine again and as he’s starting running after a break, we wanted keep it easy the whole way through. On my training plan there was an easy run scheduled…
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…
Easy Run
Distance: 7.21 km Duration: 58m:22s Average pace: 08:06 min/km Average heart rate: 105 Today’s run was a really easy one, and that should provide a good basis for tomorrow’s tempo run. The weather was nice and for a change I got a chance to run with somebody, instead of always…
Fartlek
Distance: 10.67 km Duration: 57m:32s Average pace: 05:24 min/km Average heart rate: 142 Max. heart rate: 168 Today the Strava training proragm suggested a Fartlek Run including 12-16 x 1 minute at 5K-10K effort, 1 minute recovery jog between each repetition plus a warm-up and cool-down. I decided to go…