Running

I did my fourth run of the week this morning. It was a so-called ‘Power Pyramid’ on the track near my house: 1-min, 5-min, 10-min, 5-min, 1-min, with different durations of active recovery intervals in between.

🔥 5:00 Warm-Up
👟 1:00 at 3:50 per km
👟 0:30 active recovery at 7:00 per km
👟 5:00 at 5:30 per km
👟 2:00 active recovery at 7:00 per km
👟 10:00 at 5:45 per km
👟 3:00 active recovery at 7:00 per km
👟 5:00 at 5:00 per km
👟 2:00 active recovery at 7:30 per km
👟 1:00 at 4:00 per km
👟 0:30 active recovery at 7:00 per km
❄️ 400 meters Cool-Down

Time to bring back consistency in my running again. I completed a 10-kilometer recovery run tonight and it just felt great.

Running has been a struggle this week. Lack of time, long-haul travel, and jetlag are all contributing to increased fatigue. I kind of saw it coming last Sunday, so eventually, it was a good idea not to progress with my next training week but to do the same three out of the five runs I did last week.

Date	Duration	Average Heartbeat	Distance	Pace	V02Max	HRV	RHR
Week 5	1:28:14	143 bpm	12,7 km	6:55	43,1	65 ms	56 bpm
20250413	11:00	148 bpm	1,65 km	6:40	43,2	67 ms	57 bpm
20250413	29:00	141 bpm	4,03 km	7:11	43,1	67 ms	57 bpm
20250413	15:00	137 bpm	2,02 km	7:24	43,1	67 ms	57 bpm
20250408	33:11	144 bpm	5,04 km	6:35	43,2	58 ms	55 bpm

My weekly totals:

Date	Duration	Average Heartbeat	Distance	Pace	V02Max	HRV	RHR
Week 5	1:28:14	143 bpm	12,7 km	6:55	43,1	65 ms	56 bpm
Week 4	2:43:14	148 bpm	25,21 km	6:29	43,1	61 ms	58 bpm
Week 3	3:44:11	155 bpm	37,52 km	5:58	43,3	64 ms	58 bpm
Week 2	3:23:30	148 bpm	33,4 km	6:05	43,3	62 ms	56 bpm
Week 1	3:19:48	151 bpm	32,63 km	6:08	43,4	54 ms	54 bpm

My run log has more 2025 running stats. My personal best in the half marathon is 1:43:07, which I’m trying to beat with this training schedule.

Running has been a struggle the first two days of this week. I’m dealing with some fatigue, which is putting me back a bit on my planned speed runs. As an alternative, I completed a 33-minute recovery run today. I will complete another recovery run on the treadmill tomorrow morning, depending on how my travel goes tonight.

This week’s training schedule was difficult to complete as my workdays are long, and my nights are shorter than I’m used to. I adjusted my Sunday long run to a 40-minute recovery run on the track.

Next week will be another tough week to complete. I’m thinking of doing this week’s training again next week to compensate for this. Extending my 12-week schedule to a 13-week schedule isn’t an issue as I haven’t planned for a race (yet).

Date	Duration	Average Heartbeat	Distance	Pace	V02Max	HRV	RHR
Week 4	2:43:14	148 bpm	25,21 km	6:29	43,1	61 ms	58 bpm
20250406	40:00	149 bpm	6,61 km	6:03	43,3	58 ms	56 bpm
20250405	45:00	156 bpm	6,96 km	6:28	43,2	60 ms	57 bpm
20250405	15:00	146 bpm	2,31 km	6:30	43,2	60 ms	57 bpm
20250402	37:16 🏨	145 bpm	5,59 km	6:40	44,0	62 ms	60 bpm
20250401	25:56 🏨	143 bpm	3,74 km	6:56	41,6	64 ms	61 bpm

My weekly totals:

Date	Duration	Average Heartbeat	Distance	Pace	V02Max	HRV	RHR
Week 4	2:43:14	148 bpm	25,21 km	6:29	43,1	61 ms	58 bpm
Week 3	3:44:11	155 bpm	37,52 km	5:58	43,3	64 ms	58 bpm
Week 2	3:23:30	148 bpm	33,4 km	6:05	43,3	62 ms	56 bpm
Week 1	3:19:48	151 bpm	32,63 km	6:08	43,4	54 ms	54 bpm

My run log has more 2025 running stats. My personal best in the half marathon is 1:43:07, which I’m trying to beat with this training schedule.

Indoor runs on the treadmill are marked with a 🏨 emoji.