Hey! Thank you for checking in on my trainingsblog towards the Spijkenisse Spark Marathon!
This week the focus of my trainingsprogram shifted from generating speed towards maintaining speed. Which translates to longer intervals! Where last week the goal was to run 6 intervals of 1600m at a pace of 4:15 - 4:25 / km (9.6km in pace), today to goal was to do 3 intervals of 5km (at a pace of 4:15 - 4:20 /km (15 km in pace). Fun but intense workout!
The workout was scheduled as followed: - warming up 10 - 15 min (slow) - interval 1 - 5km (@4:15 - 4:20 / km pace) - recovery 1 - 1km (@5:30 - 6:00 / km) - interval 2 - 5km (@4:15 - 4:20 / km) - recovery 2 - 1km (@5:30 - 6:00 / km) - interval 3 - 5km (@4:15 - 4:20 / km) - cooling down - 2 km (slow)
Before starting the workout, I was curious how I would hold these intervals at sub 3h pace. I was surprised that while the workout was heavy , it was doable for me. Digging into the data post workout shows that my heartrate is still a little (too) high for maintaining it a whole marathon but if this trainingsblock continues to go without any major injuries I expect to see further improvements there!
My total running distance today was 21km - which I combined with 2 easy 9km bike rides earlier this morning!
This evening, I will just focus on recovery! Tomorrow will combine strenght and a light recovery run so I will be ready for a strong progressive long run later this weekend!
Happy running!