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 🙂

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

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:
• Distance: 0 km
• Elevation Gain: 0 m
• Moving Time: 00:00:00
• Location:

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?