Bestzeiten/Personal best:

Bestzeiten/Personal best
10 km: 42 min 53 sec (2011) *** 21,1 km: 1h 37min 35sec (2009) *** 42,2 km: 3h 30min 33sec (2009) ***
56 km (Two Oceans):
4h 54min 00sec (2011) *** 89 km (Comrades uphill): 8h 49min (2015)

Sonntag, 23. Januar 2011

(EN) week 1-3/2011 going strong - 23.01.2011

The first three weeks of 2011 are going as planned. I'm lucky to be healthy and able to run 4 times a week.

My plan of running more sessions with a higher pace and to include more up/downhill parts are looking good so far. Compared to 2010 I can go a higher pace with a lower heart rate.

Even if I can't compare the routes I was running, but it seems I can run at the same heart rate but 5-7 sec/km faster. And with less training at the end of 2010 compared to the year before, it looks promising.

For the most of my sessions I include mountains, and there were sessions with 8 km uphill sections. It's tough, but I'm sure a part of my running improved because of this sessions. I will keep on doing it.

Running data so far 1st - 23rd Jan 2011:

12 Running sessions
3 core body training sessions @ gym
Longest run: 32,2 km in 3h00 (heart rate: 152)
Best time for a long run: 30,0 km in 2h26 (heart rate: 167)
Total distance: 212 km
Average speed for all sessions: 5:33 min/km

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