I downloaded the Marrakech half marathon gpx and completed the course this morning with my friend who is training for the Rotterdam marathon. I can now say I finished my first half-marathon distance on the African continent.
Running
Run Log 20250328 Marrakech
I’ve been in Marrakech since yesterday with three of my longest-standing friends. Two of them joined me this morning on a recovery run around the city.
Run Log 20250326
Today’s interval run was initially planned for yesterday morning, but I had to skip that run; my day was too packed to complete a training session next to everything else. This was intense training at an average pace of 4:47 per kilometer.
🔥 5:00 Warm-Up
1️⃣ Set 1
👟 90 seconds at 4:45 per kilometer
❤️🩹 60 seconds of recovery
👟 45 seconds at 4:10 per kilometer
❤️🩹 60 seconds of recovery
👟 45 seconds at 4:10 per kilometer
❤️🩹 60 seconds of recovery
👟 45 seconds at 4:10 per kilometer
❤️🩹 60 seconds of recovery
2️⃣ Set 2
👟 90 seconds at 4:45 per kilometer
❤️🩹 60 seconds of recovery
👟 45 seconds at 4:00 per kilometer
❤️🩹 60 seconds of recovery
👟 45 seconds at 4:00 per kilometer
❤️🩹 60 seconds of recovery
👟 45 seconds at 4:00 per kilometer
❤️🩹 60 seconds of recovery
3️⃣ Set 3
👟 90 seconds at 4:45 per kilometer
❤️🩹 60 seconds of recovery
👟 45 seconds at 3:55 per kilometer
❤️🩹 60 seconds of recovery
👟 45 seconds at 3:55 per kilometer
❤️🩹 60 seconds of recovery
👟 45 seconds at 3:55 per kilometer
❤️🩹 60 seconds of recovery
❄️ 1600m Cool-Down at 7:10 per kilometer
Week 2 of my half marathon training plan
This was another fun week for running, and I improved on almost all of my metrics compared to last week. My Friday 35-minute run included a 25-minute tempo run, which I could complete at 5:10 per kilometer.
| Date | Duration | Average Heartbeat |
Distance | Pace | V02Max | HRV | RHR |
|---|---|---|---|---|---|---|---|
| Week 2 | 3:23:30 | 148 bpm | 33,4 km | 6:05 | 43,3 | 62 ms | 56 bpm |
| 20250323 | 1:34:29 | 157 bpm | 15,02 km | 6:17 | 43,3 | 58 ms | 60 bpm |
| 20250321 | 35:19 | 153 bpm | 6,34 km | 5:34 | 43,3 | 75 ms | 56 bpm |
| 20250318 | 30:42 | 148 bpm | 5,01 km | 6:07 | 43,2 | 69 ms | 55 bpm |
| 20250317 | 27:57 | 152 bpm | 5,01 km | 5:34 | 43,4 | 55 ms | 54 bpm |
| 20250317 | 15:00 | 132 bpm | 2,03 km | 7:23 | 43,4 | 55 ms | 54 bpm |
My weekly totals:
| Date | Duration | Average Heartbeat |
Distance | Pace | V02Max | HRV | RHR |
|---|---|---|---|---|---|---|---|
| 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.
Week 1 of my half marathon training plan
With my 10k recovery run today, I completed the first week of my 12-week half marathon training plan. I ran for 3 hours and 20 minutes this week with an average heartbeat of 151 bpm, covering 32 kilometers at an average pace of 6:08 per kilometer.
| Date | Duration | Average Heartbeat |
Distance | Pace | V02Max | HRV | RHR |
|---|---|---|---|---|---|---|---|
| Week 1 | 3:19:48 | 151 bpm | 32,63 km | 6:08 | 43,4 | 54 ms | 54 bpm |
| 20250316 | 59:23 | 158 bpm | 10,2 km | 5:49 | 43,3 | 62 ms | 56 bpm |
| 20250314 | 29:13 | 159 bpm | 5,55 km | 5:16 | 43,4 | 56 ms | 55 bpm |
| 20250313 | 49:00 | 149 bpm | 7,63 km | 6:26 | 43,4 | 53 ms | 52 bpm |
| 20250311 | 30:00 | 159 bpm | 5,00 km | 6:00 | 43,4 | 56 ms | 54 bpm |
| 20250310 | 32:00 | 130 bpm | 4,25 km | 7:33 | 43,4 | 44 ms | 52 bpm |
My run log has more 2025 running stats. My personal best in the half marathon is 1:43:07.