I repeated a speed run I did a few weeks ago today. I like this track speed run, it’s a good speed exercise that is not as exhausting as this Fartlek exercise.

I appreciate how comparing runs in this run log is showing me my evolving over time. My average pace today was 6:00 per kilometer, my fastest pace 4:01 per kilometer. A month ago I did 5:51 per kilometer in this run with my fastest interval being 3:44 per kilometer.

While the pace was slower today, I feel fitter than a month ago.

🔥 5:00 Warm up
👟 3:30 at 10k pace, 120 sec active recovery
🔁 Repeat 2 times
👟 2:30 sec at 5k pace, 120 sec active recovery
🔁 Repeat 2 times
👟 90 sec at 1500m pace, :60 sec active recovery
🔁 Repeat 2 times
👟 :30 sec sprint pace
❄️ 5:00 Cool down

Today is a bank holiday in the Netherlands which gave me the opportunity to fit in an extra run this week. I went for a 60 minute time boxed run after lunch where I combined two different speeds: recovery pace and 10k pace leading to an average pace of 5:38 for this run.

🔥 10:00 Warm up at recovery pace
👟 40:00 at 10k pace
❄️ 10:00 Cool down

I wasn’t able to complete my regular Tuesday morning run yesterday due to having to go back and forth between London and Amsterdam yesterday for work. Such one day travel means getting up early and returning home late, and being a little tired this morning.

Because of that tiredness I took it easy today and only did a 6k easy run this morning before starting the workday. As tomorrow is a bank holiday in the Netherlands I will be trying to fit in an extra long run this week. Let’s see how that works out.

I thought today would be a good day to mix things up a little. Instead of going for my regular Sunday morning long run I went to the track today to combine a 20 minute Fartlek run with a 20 minute recovery run (3,16 km). Including warm up for the Fartlek I did a total exercise of 46 minutes.

The Fartlek that I did was the 20 minute time based Fartlek that I’ve done several times before. As it’s time based I can compare over time if I’m making progression or not. Today I made progress, as I covered more than 5 km for the first time in 20 minutes. I wasn’t expecting that progress half way the run for sure as this exercise was definitely a tough one. It’s a bit crazy to see now that I covered more then 400 meters more then last time, almost a month ago.

Continue reading “Mixing things up” →

I went out this morning for a 30 minute out and back run at a very easy recovery pace a little over 7k per hour. While my initial plan was to go out for a speed run, my body wasn’t ready for it today. I guess it has to do with a couple of bad nights (warm weather and thunder storms) in a row.

Anyhow, running never gets easy and is all about consistency. I’m happy that I went out and all set for the last workday of the week.

I started the day in Paris on the treadmill again. It was too early and dark to go out and I don’t have any time tonight to do a proper city run.

I did a 5k interval run combining hills and different speeds. It was a good exercise.

From 7k to 8k to 9k this week. I finished my third run of the week. I did an easy run today as my body and legs were still a bit drained from my work week in Barcelona.

Next week will again be a week full of travel to Barcelona and Paris. I’m going to bring my running gear along. Fingers crossed to see if I can fit some time into my busy schedule.

I’m travelling back home tonight from 2 days working in Barcelona. I had the opportunity to run along the beach again today before my workday started. I did an 8k run this morning which I combined with a 20 minute guided Fartlek exercise. All went well and I feel strong and energized for the rest of the day.

I’ll be travelling Europe next week and will try to do two city runs while I’m at it. One in Paris and one in Barcelona. Should be fun.