Running
Today’s #running #training with #Runna:
Rolling 300s (#Fartlek):
8 minutes #flexibility 2km #warmup Repeat 7x: 300m at 4:40/km, 300m at 5:30/km 1.5km #cooldown 7 minutes #stretching
Runna recommended pace adjustments (slower).
#laufen #corsa #AppleWatch #Strava 🏃♂️
Today’s #race (11.4km): 🏃♂️
Laufsporttag Winterthur (ZKB Zürilauf Cup)
Got stuck on the first hill in a slow group… took me some time to overcome them. Had problems to find my pace again. Still, this race felt good in the end, as the second half went a lot better. Still somewhat frustrated that I did not manage to go under the 1h mark for the race.
#running #corsa # laufen #AppleWatch #Strava
Today’s #running #training - complementary #strength #workout with #Runna:
Strong Foundation: 2 sets of: Bodyweight Squat, Mountain Climber, Floating Heel Drop, Heel Walks
4 sets of: Step Up and Knee Drive
2 sets of: Abductor Side Leg Raise
2 sets of: Hamstring Walkout, Double Arm Clean
2 sets of: Banded Side Lunge, Banded Deadbug
2 sets of: Side Plank, Loaded Walking Calf Raises
#laufen #corsa 🏃♂️🏋️♂️
Today’s #running #training with #Runna:
4 min #flexibility 3.2km #warmup no faster than 5:45/km Pyramid #Intervals: 200m at 4:10/km, 60s rest 400m at 4:15/km, 90s rest 800m at 4:35/km, 90s rest 1.2km at 4:45/km, 120s rest 1.6km at 4:50/km, 120s rest 1.2km at 4:45/km, 120s rest 800m at 4:35/km, 90s rest 400m at 4:15/km, 90s rest 200m at 4:10/km, 60s rest 2km #cooldown 4 min #stretching
#laufen #corsa #AppleWatch #Strrava
Today’s #running #training with #Runna:
4 minutes #flexibility 3km #warmup no faster than 5:45/km 7km #run at 4:55-5:15/km 1km #cooldown at a conversational pace 4 minutes #stretching
Zürich #HalfMarathon Plan (Week 8/14)
#laufen #corsa #AppleWatch #Strava 🏃♂️
After yesterday’s forced #run cancellation, I am so happy the magnesium ointment therapy I applied since then helped on my knee. This way, I was able to do a full body #strength #workout today (provided by the #Runna app):
2 sets of: • Side Leg Swings • Press Up Position Walk Out • Toe Scrunches • Travelling Press Up Walk out
2 sets of: • Single Leg Isometric Hamstring Holds • Tricep Dip
2 sets of: • Double Leg Calf Raise on Step • Standing Double Arm Shoulder Press
2 sets of: • Walking Lunge • Lunge and Press
2 sets of: • Press Up • KB Straight Leg Deadlift
2 sets of: • Plank • Standing March
Zürich #HalfMarathon Plan (Week 8/14)
#running #corsa #laufen #training
Today I had to cancel my #running #training. Couldn’t go the full distance of the planned 20 km #LongRun because wasn’t able to stand the pain in my right knee and upper foot. 😡🤬😡
#laufen #corsa 🏃♂️
Today’s #running #training with #Runna:
8 minutes #flexibilty 10 km #EasyRun no faster than 5:50/km 7 minutes #stretching
Went running in the forest beside our home and took one hill in there after the other.
#laufen #corsa #AppleWatch #Strava 🏃♂️
Skipped yesterday’s #running #training because I came home late from work. Today, I had a full #body #strength session, provided by the #Runna app:
3 sets of Toe Walks, Press Up Position Diagonal Toe Tap, Side Lunge, Travelling Press Up Walk out 2 sets of Banded Quad Extension, Double Leg Skipping 2 sets of Hamstring Walkout, Press Up 2 sets of Double Arm Clean, Bent Knee Calf Raise 2 sets of Plank,Side Plank with Hip Flexion
#HalfMarathon #laufen #corsa 🏃♂️
Today’s #running #training with #Runna:
8 minutes #flexibilty
2km #warmup #Repeats 3x 2km at 4:55/km (4:45-5:05/km), 120s walking rest 2km #cooldown
7 minutes #stretching
This one was challenging, but I did it!
#corsa #laufen #AppleWatch #Strava 🏃♂️
Today’s #running #training with #Runna:
4 minutes #flexibility 19 km #LongRun at a conversational pace 4 minutes #stretching
I embraced all the hills coming my way trying to not slow down too much.
#corsa #laufen #AppleWatch #Strava
Today’s #running #training with #Runna: 🏃♂️
8 minutes #flexibility
10km #EasyRun at a conversational pace (no faster than 5:55/km).
6 minutes #stretching
Zürich #HalfMarathon Plan (Week 6/14)
#laufen #corsa #Strava #AppleWatch
Today’s #running #training with #Runna was the first one after my dental surgery last week. I didn’t get all of the #interval paces right, but I kept pushing till the very last interval.
#laufen #corsa #AppleWatch #Strava
