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  • 20 miles
  • 02:36 time
  • 1971 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good 7.6 km 00:37 07:45 pace

    Easy run and 10 x 15 sec hill sprints

  2. RUN
    8.8 km 00:40 07:18 pace

    Well despite the sickness, i enjoyed this one. Short and hard.
    10 min warm up, 15 min light tempo + 1min recovery
    4x (2min hard tempo + 1 min recovery)
    And ofcourse some drills :)

  3. RUN
    4 km 00:20 08:00 pace

    Adding some drills to the end. I start to like drills :)

  4. RUN
    great 8 km 00:39 07:46 pace

    Short-hard-funny :)
    Strange and curious looks during the drills :)
    2,4 km Warm up
    6x (400m light tempo + 100m drills + 100m sprint + 200 m moderate tempo)
    Jogging for the end

  5. RUN
    4 km 00:20 08:10 pace

    Added some drills at the en of an easy-short run
    This week will be short and easy ;)

  6. RUN
    8.8 km 00:42 07:35 pace

    Recovery run after traditional archery torunament in the morning.
    5,60 km easy
    8 x 45 sec strides with 1 min jogging

  7. RUN
    28 km 02:30 08:37 pace

    Long Run of the week. Hard trail route with six vercital parts. 45 min hard rain and alippery ground with too much mud. Harder, better :)

  8. RUN
    15.2 km 01:10 07:24 pace

    Tempo run of the week under light rain. Enjoyed :)
    4 km warm up
    3 x 15 min tempo with 1 min jogging

  9. RUN
    5.6 km 00:27 07:46 pace

    Easy run and some form drills out of track

  10. RUN
    16 km 01:16 07:40 pace

    4 km warm up
    1,6 km // 1,2 km // 0,8 km // 0,4 km fast with 1,6 km slow run
    Slow run for the rest.
    It was tough and fun :)

  11. RUN
    5.6 km 00:28 07:59 pace

    Easy run for recovery + Form Drills

    • Barb G.
      Barb G.

      Drills. I always think about doing those...and yet...... Mmm

      12 days ago Like

    • Marmand
      Marmand

      Definitely you should do Barb. You will be very very satisfied in long term ;)

      12 days ago Like

  12. RUN
    good 30 km 02:35 08:19 pace

    Long run of the week on a 14km trail. I feel tired in 2nd tours vertical parts but never tended to walking breaks. Lets keep loading some muscle power to the glutes and quads with that hills ;)

  13. RUN
    good 8.8 km 00:41 07:27 pace

    8 x 20sec acceleration strides with 40 sec jogging for the last 2 km. Then 10 x 12 sec. hill sprints out of track. Tomorrow will be hard. 30 km on the trai. Brrrrrrrrr :S

  14. RUN
    4.8 km 00:24 07:57 pace

    Easy Run and drills :)

  15. RUN
    15.2 km 01:11 07:29 pace

    Negative splits for the last 4 km on each 800m

  16. RUN
    5.6 km 00:28 08:01 pace

    Recovery

  17. RUN
    good 15.7 km 01:12 07:23 pace

    Cold but sunny day in the forest.
    6 km warm up
    20x20 sec sprint with 1:40 min recovery
    Easy for the rest

  18. RUN
    great 28 km 02:24 08:15 pace

    A hard trail run in Belgrad Forest. Rainy, muddy, cold. Including multiple hills.
    I'd take 1 gel and some water at this route during the races. And my time was about 2:12 - 2:14. This time no... read more

  19. Shared Photo

    A young man :)
    From the East Anatolian mountains at 2006 :)

  20. RUN
    good 8.8 km 00:43 07:51 pace

    20 sec strides with 1 min jogging for the last 3 km.