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Marmand logged 1039 miles.

Last workout 16 days ago. Help get them back on track!

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Entries

  1. RUN
    21.1 km 01:20 06:06 pace

    Istanbul Half Marathon :) PR is updated and the new target is sub 1:18. I started to use strava. you may find my workouts and races in there. https://www.strava.com/activities/1495770785

  2. RUN
    17.93 km 01:25 07:36 pace

    4 km warm up
    7 km steady
    4.80 km (200m hard tempo + 200m light tempo)
    Cool down for the rest

  3. RUN
    7.25 km 00:35 07:51 pace

    8 x 20-30-45 sec accelerations with 40-45-60 sec recovery for the last.

  4. RUN
    17.91 km 01:25 07:40 pace

    Tough one!
    4 km WarmUp
    6 x 1 min vertical accelerations with 500 m recovery
    6 x 400 Intervals with 200 m recovery
    Cool down for the rest

  5. RUN
    great 7.25 km 00:35 07:47 pace

    Recovery day.
    8x20 sec accelerations with 40 sec recovery for the last.

    • Pierre M.
      Pierre M.

      Fast! Are you healed already?

      about 1 month ago Like1 person

    • Marmand
      Marmand

      Not completely. But with daily self massage, retiring old shoes, ice compression and extra strength exercises, I'm much better. Pain has mostly gone ;)

      about 1 month ago Like

    • Pierre M.
      Pierre M.

      Unless you can stand to, you really should keep it easy enough that there is no pain, nothing more than a remnder, for a few weeks...

      about 1 month ago Like

    • Matt
      Matt

      Nice recovery.

      about 1 month ago Like

  6. RUN
    37 km 03:09 08:12 pace

    Long Run of the week on trail. The route was beutiful. So ı didn't want to finish quickly :)

  7. RUN
    6.39 km 00:31 07:44 pace

    8 x 30 sec accelarations with 30 sec recovery for the last.

  8. RUN
    good 17.03 km 01:19 07:26 pace

    Interval of the week under rain.
    4 km Warm Up
    5 x 1.60 km tempo with 0.80 km recovery

  9. RUN
    7.27 km 00:35 07:45 pace

    8 x 20 sec accelarations with 40 sec recovery for the last

  10. RUN
    good 17.81 km 01:23 07:31 pace

    4 km warm up
    8 km moderate tempo
    2 x 1.6 km hard tempo with 0.8 km recovery
    jogging for the rest
    https://www.strava.com/activities/1439414591

  11. RUN
    good 7.29 km 00:36 08:01 pace

    Jogging day
    6 x 30 sec accelarations with 1min recovery for the last

  12. RUN
    6.65 km 00:33 07:58 pace

    Jogging under rain

  13. RUN
    good 23.2 km 01:42 07:06 pace

    Tempo of the week. Knee is ok

  14. RUN
    7.25 km 00:38 08:19 pace

    10 x 20 sec accelarations for the last

  15. RUN
    good 17 km 01:21 07:42 pace

    4 km warm up
    8 km light tempo
    7 x 30 sec strides with 1 min recovery
    1.8 km cool down

  16. RUN
    7.21 km 00:35 07:51 pace

    Easy day with a cold day.
    Ending with 6 x 30 sec strides + 30 sec recovery

  17. RUN
    great 17.85 km 01:25 07:38 pace

    6 km jogging
    10 x 20 sec strides with 40 sec recovery
    400-800-1200-1600 mt Light Tempo with 400 mt jogging
    Jogging for the rest

  18. RUN
    great 7.3 km 00:37 08:06 pace

    Windy and rainy. No signal from the knee.

  19. RUN
    good 19 km 01:38 08:16 pace

    Long run of the recovery week. Easy, nice and slow. Windy, rainy and cold day.

  20. Shared Photo

    Once upon a time on the mountains where ı love most... Aladaglar (means red mountains) at south Anatolia. 3763 m altitute. July 2016