SP Premium
60,000-79,999 SparkPoints 69,260

Spring is here, bike again!

Thursday, April 05, 2012

Since I'm back from Morocco, I'm just amazed by the Spring here in Austria.
It's so bright, sunny, warm, and energetic.

I could finally take a good bicycle ride, and my first trip was to the forest near Oberdorf, where I can run along the river Raab (RĂ¡ba).

I hade 2x12K bike ride, then 6K run, and it felt so refreshing.

Tuesday, we also went to run with one of my colleagues at lunchtime, and the energy of the Spring was flowing trough all the afternoon afterwards.

Otherwise, I'm still on the recovery slope from the business trip in Morocco, it turns out that going on for 3 weeks without any weekend pause inbetween had quite a hit on my energy level. Or it's just the usual spring tiredness, who knows.

I keep it easy, but keep it healthy.


Tonight, I ran with another colleague after work. He's lighter than me by 5-10 kg, and has more experience in running, and is faster.

We did again a pyramid interval training:
7 min - light running (5:15 min/K)
30 sec - fast walk (11:00 min/K)
= 1 min - fast running 85% of my throttle runnig ( 4:30 min/K)
= 30 sec - fast walk
== 2 min - 85%
== 30 sec - fast walk
==== 4 min - 85%
==== 30 sec - fast walk
======== 8 min - 85%
======== 30 sec - fast walk
==== 4 min
==== 30 sec - fast walk
== 2 min
== 30 sec - fast walk
= 1 min
= 30 sec - fast walk
Run home - light run

Boy, this was stretching my limits!

For him, it was not 85% of his full speed, but for me it was.

I checked my heart rate in endomondo afterwards, and it was steadily 179-183 bpm during the fast intervals.

Altogether, it was 9.07K in 49m:13sec, which is 5:26 min/K on average.
But this alteration of fast and walk, is really heavy.


Now, I will sleep like log!
Share This Post With Others
Member Comments About This Blog Post
    Awesome workout! emoticon
    3009 days ago
    Welcome back and great job on the workout!! Remember to recover...then get right back into it!
    3009 days ago
    AWESOME! your work out sounds great! I bet you will sleep well tonight!
    3010 days ago
    Spring did fill you with a lot of energy!
    I'm happy weather is warn enough to bike again.
    Beautiful scenery...
    3010 days ago
    That does look like a challenging workout, but that kind of interval training should do great things for your speed.

    Spring has come to southern Germany, too. I'm enjoying my walks and runs at these temperatures! And seeing how the trees and flowers are coming to life.
    3010 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.