Updates · Running

Gym + Run ✅

Pheeeew what a day 😆🤩🥳. Rowing is tough! Also my son is catching up in strength 😳🤯😎👌🏻🏋🏻

7K Run
https://strava.app.link/1SpPF5AIK0b

84 min Strength Training with Noah (my son)
https://strava.app.link/nPmiTgFIK0b

Warm up: 7.5 min run + 7.5 min rowing machine
https://strava.app.link/CjOSN7IIK0b
https://strava.app.link/8hLaTcKIK0b

strengthtraining running

Going to the gym today with my son 🏋🏻- he has been using the machines for strength training until now. But today we’re going to swap a few of them with free weights 💪🏼

It’s been far too long since I have trained with him. Months on end. But that’s how he prefers it; training alone. He has been super super consistent since he started; 3 times per week full body. Only disturbed 2-3 weeks due to illness. And IIRC only missing a single session ish. So very proud dad, here 🤩

strengthtraining

3-2-1 as in 3K fastish, then 2K faster, then 1K fast. A Runna tempo workout 👌🏻. 180s rest between first intervals - then 120s rest (.. then 60s plus cool down). The icey/snowy layer on the road made it at bit tougher to get effective traction … but I hit the target paces despite this, so I’m quite happy with it.

The intensity volume may be lower this deload week - but the workouts I feel are still pretty tough. Ready to rest now 😂

https://strava.app.link/XSunBq8KI0b

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Trail run 🏃🏽

Snow is back ☃️. Really nice run in the forest 🌳 (/plantation) area. Peaceful and calm. Slightly windy at the roads to/from though 🙃

https://strava.app.link/V5zHdop7G0b

trailrunning running

Intervals 

🔥10 x 400m, with 1 minute rest🔥

The last 3(-4) ones were challenging 😂. After the first 2 reps I concluded I had to drop pace a bit in order to make it to the 10th rep.

https://strava.app.link/JHEEIZH1F0b

This workout was also (you guessed it?) planned by Runna as part of my marathon prep. I think it wonderfully puts me at my current limits.

Also shown; a screenshot from the Danish ultra runners podcast 👌🏻👌🏻🤩

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7.5K Treadmill Run

Www dot run dot done slash yeehaaa

https://strava.app.link/AV1CDijiE0b

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14K Run

My Novablast shoes still feels like running on clouds. Super bouncy happy dolphin 🐬 foam 😂👍🏻. Particularly something I notice at the start of the run. Then my tired legs still tell me they are there.

Deload week: I have a Runna prescribed Deload week now. It’s been a while since last time. I think my recovery processes will enjoy 👌🏻. I will still run a bit more than the marathon program says … but not much.

https://strava.app.link/KNWiUKyDC0b

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26K Progressive Repeat Long Run

Runna session: 7.5K easy. Then 2 x (4K fresh + 3.5K fresher). Then 3.5K easy.

Structured sessions like this makes long runs fly by fast mentally. I really enjoy them.

https://strava.app.link/bmUQbGrHA0b

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Progressive Tempo Run

Today was my tempo run day. Another great Runna session: 4 x 2K at progressively faster paces.

The last kilometer was challenging. I did also stay at the ambitious end of my pace targets throughout …so perhaps that’s part of it (producing more lactate than I could have gotten away with).

I had a 3K easy run up to the start of the session. So a total of 15K today.

Runna session:
https://strava.app.link/vImAj5HJx0b

3K run:
https://strava.app.link/hza8JNQJx0b

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15K Treadmill run 🏃🏻‍♂️

Went indoor yesterday afternoon - treadmill. But in the middle of the run the Campus fire alarm went off … false alarm … so the run got done in two parts 👍🏻

Run - part 1: https://strava.app.link/snVBp6VUw0b

Fire alarm 🚨

Run - part 2: https://strava.app.link/qk6Q6NYUw0b

running