Woohoo! My first 5k test run is done! It wasn't as pleasant of an experience as it could have been, mainly because I didn't have a strategy going into it. I had no clue what pace I wanted to aim for, or what was realistic. Somewhere I had that 5k in 25 minutes milestone in the back of my head throughout the run, which probably caused me to run a bit too fast. But I ended up trying to stick to a 5.30 pace, but was closer to 5 during the first half of the run, and closer to 6 during the second.

It did feel pretty good for the first 2.5k, but at the turnaround the lactic acid in my legs was terrible which caused me to slow down a but for the second half. I'm glad that my breathing wasn't an issue though! It was only my legs that held me back! So I guess it's time to hit the gym to strengthen my body a bit.

STATS:
Distance: 5 km
Time: 27:30 minutes
Avg. pace: 5.42 min/km
Average heart rate: 178 bpm

FEELING:
It felt okay. Could definitely have felt better! It was warm, my legs hurt, I was not confident in my pace. But obviously this is my first test run. This is the time I will compare my other 5k runs to. So if everything goes according to plan, this will be my worst 5k time going forth. The next test run is in 5 weeks. :)

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Well as you can see on my HR graph, today's interval session wasn't much of an improvement in recovery haha. The intervals start at 16 minutes in. For some reason the recovery increased during the second half the session. The only difference was that I instead of taking like 5 steps, stood completely still. Crazy that it can make a noticeable difference.

STATS:
Distance: 5.29 km
Time: 37.21 minutes
Intervals: 30 seconds (4.20-5 min/km) / 30 seconds rest x 20
Avg. pace: -
Average heart rate: 171 bpm

FEELING:
Okay, probably could've pushed even harder if it wasn't for the damn new in-ear headphones I tried out for today's run. They're supposedly the best sports headphones out there at the moment (according to some), but as always the in-ear style gave me a terrible headache towards the end which made me feel shitty all together. I will give them another go but if it doesn't work I'll just go back to my over-ear Bose headphones...

I also managed to keep a relatively high pace during my warm up. 2k in 11.30 minutes. Feels promising for my test run on Wednesday! I still haven't decided what to aim for, since I'm supposed to run as fast as possible. 5.30 min/km? 6? I don't want to go out too hard and end up slowing down to 7 or something... We'll see!

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Long run of the week: done! The weather was pretty intense but it still felt really good. I ran most of it along the canal so I could splash my face with water every now and then hehe.

STATS:
Distance: 7.22 km
Time: 46.42 minutes
Avg. pace: 6.28 min/km
Average heart rate: 171 bpm

FEELING:
Great! My goal was to stick to around 6.30 min/km so that I would just make 7k at the end of the run. My Polar m400 wasn't exactly keeping up with the Polar Beat app, which is why I ran 200m further than I had to, thus increasing the time for no good reason hehe.

But other than that I'm super happy with it. I kept an even pace throughout and everything felt fine. Minimal pains in my knees and hips towards the end, but nothing bad at all.

Oh and 7k was one of my milestones! Hooorrraayyyyy!

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The puppy and I started the day with a loooong walk around town. It took us an hour and we walked almost 5 km. The weather was perfect for Rascal to be able to walk that far. He's such a trooper! But now he's exhausted haha.

STATS:
Distance: 4.79 km
Time: 59.51 minutes
Avg. pace: -
Average heart rate: 109 bpm

FEELING:
I had some issues with pre-coffee headaches and period cramps, but other than that it felt pretty good. Definitely a good rest day walk to just loosen up the muscles a little.

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I don't think I'm doing this whole interval thing right haha. Just look at my heart rate...

STATS:
Distance: 5.93 km
Time: 41.10 minutes
Intervals: 3 minutes work (6 min/km), 5 minutes rest (7 min/km) x4
Average heart rate: 171 bpm

FEELING:
It all felt good. The program told me to walk or stand still during the rest part, and run the work part at 6.30 min/km. But I'm starting to feel like I'm a bit above that level of the program at this point. Fine, I'm still not doing the intervals right, 'cause the whole point of intervals is that your heart rate decreases to approximately 50% of your HR max, which you can clearly see on my graph that my HR doesn't do.

But I really did feel like I was "resting" during my rest interval, 'cause I was jogging really really slow and felt ready to run faster during the work part. Maybe I just need to rest harder and work harder, instead of keeping it at this constant level, 'cause that's NOT what the intervals are for. So, next time I will rest by walking or standing still, and really really push hard during the work interval. But then I definitely can't follow level 2 of the program anymore...

Despite this workout not necessarily filling its true purpose, it went well. The wether was really nice and I ended the run along the canal in town, where I could splash some cold water on my face when I was finished haha. Legs feel fine! Although I'm starting to worry about the weird tan lines I'm getting from my arm band, watch and leg skins heheh.

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Another workout down. 116 workouts to go until the end of the program haha! But yet a few more until it's marathon time on June 2nd 2018. Today's workout was short intervals again, 70/20 x10. I did them on the treadmill 'cause I forgot some of my equipment at my parents' house and didn't feel like running outdoors while holding my phone in my hand hehe.

STATS:
Distance: 3.3 km
Time: 25 minutes
Intervals: 70 seconds work (6 min/km), 20 seconds rest (10 min/km) x10
Treadmill incline: 2
Average heart rate: 163 bpm

FEELING:
Pretty good... Actually no not that great haha. My legs felt fine, but my shoulders started cramping up pretty bad towards the end, even though I focus a lot on relaxing them. Never felt that kind of cramping before. I also felt like puking afterwards hehe.

Looking back on my other short interval sessions I've done a lot faster intervals (<5 min/km work)... This time I didn't want to push it 'cause I knew that 70 seconds of work and only 20 seconds of rest would be a lot tougher than 40/20 or 30/30. Not sure if that's a good thing or not. But for me the most important thing today was that all intervals kept a steady pace rather than going out too strong and then ending up a lot slower towards the end.

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