<![CDATA[Hard intervals today at target pace 4:45/km20 minutes warm up and 10 minutes cool down.]]>Hard intervals today at target pace 4:45/km
20 minutes warm up and 10 minutes cool down.

The training was:
First 2x3 minutes
Then 2x2 minutes
(3 minutes slow jog between them)

Then 8x 30s on/30s off, switching between high effort and jog.

I felt tired before the run and didn't really feel like it, but managed to get a good session done anyway, overall very nice to be out and about



]]>https://forum.fedi.dk/topic/0a95626a-0fcc-4de2-9260-9b25f7c2ae14/hard-intervals-today-at-target-pace-4-45-km20-minutes-warm-up-and-10-minutes-cool-down.RSS for NodeSat, 15 Aug 2026 01:57:47 GMTThu, 13 Aug 2026 16:34:48 GMT60<![CDATA[Reply to Hard intervals today at target pace 4:45/km20 minutes warm up and 10 minutes cool down. on Thu, 13 Aug 2026 20:20:17 GMT]]>@steveroyle

It is! And even though it was exhausting, I know from experience that I almost never regret going out.
It's getting past the bloody doorstep that's the real challenge for me sometimes 😂

]]>https://forum.fedi.dk/post/https://helvede.net/users/folfdk/statuses/117090052846110447https://forum.fedi.dk/post/https://helvede.net/users/folfdk/statuses/117090052846110447Thu, 13 Aug 2026 20:20:17 GMT<![CDATA[Reply to Hard intervals today at target pace 4:45/km20 minutes warm up and 10 minutes cool down. on Thu, 13 Aug 2026 19:55:55 GMT]]>@folfdk Vi ser på det til den tid 😄

]]>https://forum.fedi.dk/post/https://mstdn.social/users/nerdd/statuses/117089957011650901https://forum.fedi.dk/post/https://mstdn.social/users/nerdd/statuses/117089957011650901Thu, 13 Aug 2026 19:55:55 GMT<![CDATA[Reply to Hard intervals today at target pace 4:45/km20 minutes warm up and 10 minutes cool down. on Thu, 13 Aug 2026 19:38:52 GMT]]>@folfdk nice! Not feeling like it but getting it done is a huge win.

]]>https://forum.fedi.dk/post/https://biologists.social/users/steveroyle/statuses/117089889979353051https://forum.fedi.dk/post/https://biologists.social/users/steveroyle/statuses/117089889979353051Thu, 13 Aug 2026 19:38:52 GMT<![CDATA[Reply to Hard intervals today at target pace 4:45/km20 minutes warm up and 10 minutes cool down. on Thu, 13 Aug 2026 19:09:57 GMT]]>@nerdd

Det bliver nok først til næste forår tror jeg.

5:11/km i gennemsnit per time tror jeg ikke jeg har i mig lige nu.

Men det vil jeg gerne!

]]>https://forum.fedi.dk/post/https://helvede.net/users/folfdk/statuses/117089775222992494https://forum.fedi.dk/post/https://helvede.net/users/folfdk/statuses/117089775222992494Thu, 13 Aug 2026 19:09:57 GMT<![CDATA[Reply to Hard intervals today at target pace 4:45/km20 minutes warm up and 10 minutes cool down. on Thu, 13 Aug 2026 18:48:43 GMT]]>@folfdk Haha, det er det bedste og føles SÅ dumt lige at løbe de par runder for at ramme et bestemt tal 😂

Fibonacci-løbeture er en sjov ide! Jeg løb tilfældigvis 11,23 km i dag, dog ikke på 58:13. Når mit knæ er helt klar igen, må du komme til Aarhus, så kan vi tage en tur rundt om Brabrand Sø (plus lidt ekstra) sammen i 58:13 😄

]]>https://forum.fedi.dk/post/https://mstdn.social/users/nerdd/statuses/117089692754133449https://forum.fedi.dk/post/https://mstdn.social/users/nerdd/statuses/117089692754133449Thu, 13 Aug 2026 18:48:43 GMT<![CDATA[Reply to Hard intervals today at target pace 4:45/km20 minutes warm up and 10 minutes cool down. on Thu, 13 Aug 2026 18:30:51 GMT]]>@nerdd

Ja, jeg lavede lige den klassiske "to runder på plænen" for at få det til at passe helt præcist 😂

Jeg har overvejet om jeg kan lave en Fibonacci challenge til mig selv.

F.eks bruge 1:12:35 på 8,13 km eller løbe 11,23 km på 58:13 (den bliver svær for mig 😅)

]]>https://forum.fedi.dk/post/https://helvede.net/users/folfdk/statuses/117089622502684522https://forum.fedi.dk/post/https://helvede.net/users/folfdk/statuses/117089622502684522Thu, 13 Aug 2026 18:30:51 GMT<![CDATA[Reply to Hard intervals today at target pace 4:45/km20 minutes warm up and 10 minutes cool down. on Thu, 13 Aug 2026 16:52:08 GMT]]>@folfdk Stærkt, at du alligevel kom afsted! Det er et hårdt træningspas med de der 8x30/30 til sidst.

Godt ramt med den pæne runde distance i øvrigt 🥳

]]>https://forum.fedi.dk/post/https://mstdn.social/users/nerdd/statuses/117089234341138060https://forum.fedi.dk/post/https://mstdn.social/users/nerdd/statuses/117089234341138060Thu, 13 Aug 2026 16:52:08 GMT