I just finished a 12.896km running that lasted about 1hh:11mm:12ss !
Today I finally did the hard exercise I already wanted to do on the weekend. First I started with 15 minutes of easy running to warm up, followed by 7 long intervals of 1km each, with 120 seconds of walking in between. In those 1km intervals I tried to give 90-95%. The exercise was especially hard, because it only had around 1°C outside. Additionally I didn't run a totally flat course, but with around 150 vertical meters, because the city I live in is a bit hilly. I am pretty happy with the results and managed to stay at around 4min/km for the 1km intervals. Still a lot of work to do, to get to where I was last year, but i already feel much faster than 1 month ago. The fastest km was 3'53'', the slowest 4'15''.
The rest of the week will be a little bit more chilled, with some more strength training tomorrow maybe and the rest I will plan depending on my recovery :)
Have a nice evening and keep on running! ;)
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