running

Distance: 15.31 km Duration: 1h:24m:05s Average pace: 05:30 min/km Average heart rate: 144 Skipping the workout yesterday meant that I had to drag myself to the darkening Friday night to push some yassos. Even though I have done running several years already, none of my training programs has contained this type of training. Hard…

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In Bremen it has been a really warm day – about +33°C in the daytime. Now at about 23.30 the temperature still is +24°C so I figured out it would be better to skip the training today for this. There’ll be a new (and hopefully) a bit colder day tomorrow so…

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Distance: 7.80 km Duration: 45m:14s Average pace: 05:48 min/km Average heart rate: 131 Today’s run was an easy one so I tried to take it so easy as possible. 🙂 After yesterday the legs felt like lead, so there was not a big problem with the target. Now I hope I’ll recover adequately for…

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Distance: 20.41 km Duration: 1h:48m:12s Average pace: 05:18 min/km Average heart rate: 139 I don’t normally do any long run during the regular working days, but as there was on the training plan, it felt like a nice challenge to try to find the time and energy after the work and family time to go…

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Distance: 30.14 km Duration: 2h:37m:25s Average pace: 05:13 min/km Average heart rate: 144 Today there was a long run in the training plan, and as there was a conveniently organised training run for the Bremen marathon by Sport Ziel I figured out it would be a nice way to get a little bit of…

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Distance: 8.00 km Duration: 45m:50s Average pace: 05:44 min/km Average heart rate: 133 Today the training program suggested me to have a rest, but I considered it better to go for a short, light round in Schwachhausen and Vahr.  I don’t normally follow the heart rate very carefully but this time I wanted to…

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Tempo Intervals 3 x 2k at Tempo Interval Pace, 400 meter recovery jog between + wu/cd distance: 9.97 km duration: 48m:42s average pace: 4:53 min/km average heart rate: 150 Today there was a time to do some quicker and longer tempo intervals. This is a type of workout I have…

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Distance:8.57 km Duration: 48m:51s Average pace: 05:42 min/km Average heartrate: 137 Today’s run contained 16 x speedy bursts (about at the pace of 5k or 10k race speed) with a duration of 1 minute each. In between there was 1 minute of recovery. In addition to that normal warmup and cooldown…

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distance: 22.09 km duration: 2h:00m:51s average pace: 05:28 min/km average heart rate: 137 Today I was supposed to run a progression run with a relaxed pace at the beginning and during the 10 last minutes with a 10k race pace. It turned out, however, that I haven’t experienced this hard…

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Tonight I did a relaxed round in Bremen with the target to keep the heart rate in control and not get excited during the last few kilometers like it has been lately. By getting used to higher pace during the end phase of the training is a way of getting a…

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8 x 1k, 0.2k recovery + wu/cd Today’s training by Strava was interval training in the cruise pace. I have often disliked intervals, but if I want to develop as runner, there’s hardly another way than to run even this type of training every now and then. I decided to…

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Due to a really nice evening weather (though actually it was a bit too warm even for an easy run – +23°C) it was a pleasure to run a bit longer route than planned. Todays workout: https://www.strava.com/activities/351882880. At the moment my legs feel a bit tired after a couple of weeks of more…

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Hi, it’s really been a while since the latest update. A whole lot of things have happened since that, but I’m still in Bremen and it seems that at least for the near future it will stay like that. What I really want to do now is to concentrate on…

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