week 7
Monday rest
Tuesday 6x3min, 2 min rest
Wednesday 6km light
Thursday 10km timed
Friday rest
Saturday 11km medium
Sunday 150 min
Week 6 is not going to happen, because I’m at Sziget!
Blümchen ✔
Schwarzwald ✔
New running shorts ✔
Half-marathon ✔
week 5
Monday rest
Tuesday 4x1 km fast, 3 min breaks
Wednesday 6 km light
Thursday 6 km light + fast
Friday rest
Saturday rest
Sunday 10 km or 10 miles
It was bloody scorching today.
Nevertheless, 2:02’39”, 20.01 km (6’07”/km), 1564 calories. I walked quite a bit during.
Whip it!
We ran today’s 8k with my brother which somewhat slowed the pace.
pyramid
I ran the 1-2-3-4-3-2-1 progressively accelerating then decelerating training today. I can’t really tell how it went until I upload and check the graph on Monday the earliest.
Unstoppable Force
A supposedly light 8 km run scheduled for today, which ended up being a personal record again: sub 5’ kilometers all the way!
8.02 km, 39’40”, 4’57”/km
Quite an improvement since my struggle to run 5k under 30”.
week 4
Monday: rest
Tuesday: 8x2 minutes, 2 minute rests
Wednesday: 8km light
Thursday: 1-2-3-4-3-2-1 minutes pyramid
Friday: rest
Saturday: 8km light
Sunday: 120 minutes
2 minute fast runs today with 2 minute rests.
I didn’t want to use a stopwatch, which I also don’t have, so I selected two 2 minute songs from my iTunes library. A fast one (We Got Two Jealous Agains by NOFX) and a slow one (New Legs by Daniel Licht from Dexter), made a playlist, and I just adjusted my speed according to the number playing. Smart SeSam is smart.
