speedLimit

Speed work

With the upcoming 10k race in mind and not feeling 100% well, I decided yesterday speed work is more important now than my base runs. So no running yesterday, all the harder work this morning.

Plan was getting up at 6 am, daughter decided 5.30 was already enough ๐Ÿ™‚

So after feeding her and laying her back in bed I got dressed in my new shirt, ready to go.

NewShirt
Hooray for flashy shirts in the dark!

Biggest problem about speed work in the morning is to eat or not to eat.
I practically always decide against it, because my stomach just acts up otherwise.
That automatically means that I can go for max 40, otherwise I would be running on less than fumes…

It ended up being a ‘ladder’ (name makes sense if you see the workout :-)). Default interval provided in my FR 310xt.

  • 2′ Z1
  • 2′ Z2
  • 2′ Z3
  • 2x(200m Z4 – 200m rest)
  • 4x(400m Z4 – 400m rest)
  • 2x(200m Z4 – 200m rest)
  • 2′ Z3
  • 2′ Z2
  • 2′ Z1

You can always see more info about my zones here

Some parts were really hard, definitely when I was going uphill against the wind.
But now I’m ready to start the day, totally fresh after a good shower.

Training summary:

  • Ride Name: Interval work (ladder)
  • Distance: 7.46 km
  • Elevation Gain: 0 m
  • Moving Time: 00:34:39
  • Location: Bruges Flanders

Strava Endomondo

Hopefully I can benefit from it December 12!

Do you like speed work or stay away from it as far as you can?

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