Running

Run Log 20250402

2 April 2025 ·

After yesterday’s run, I completed another interval run today to take advantage of the treadmill’s fixed paces. Total distance covered in 37 minutes: 5,59 kilometers.

🔥 5:00 Warm-Up
👟00:30 at 5:30 per km at 1% incline
👟 1:00 active recovery at 7:30 per km at 1% incline
—
👟00:30 at 5:00 per km at 1% incline
👟 1:00 active recovery at 7:30 per km at 1% incline
🔁 Repeat 9 times
—
👟00:30 at 5:30 per km at 1% incline
👟 1:00 active recovery at 7:30 per km at 1% incline
—
👟00:30 at 5:00 per km at 1% incline
👟 1:00 active recovery at 7:30 per km at 1% incline
🔁 Repeat 9 times
❄️ Cool-Down

Run Log 20250401

1 April 2025 ·

I was back on the treadmill today, where I completed the ‘hill’ workout below at an incline of 4%. I covered a total distance of 3,75 kilometers at an average pace of 6.56 per kilometer.

🔥 5:00 Warm-Up
👟 1:00 at 6:00 per km at 4% incline
👟 2:00 active recovery at 7:30 per km at 0% incline
👟 0:45 at 5:00 per km at 4% incline
👟 1:30 active recovery at 7:30 per km at 0% incline
👟 0:30 at 4:00 per km at 4% incline
👟 1:00 active recovery at 7:30 per km at 0% incline
🔁 Repeat 3 times
❄️ Cool-Down

Week 3 of my half marathon training plan

30 March 2025 ·

I’ve adapted my running plan to this week’s leisure travel with my friends. I still completed five runs, of which two were in very warm temperatures in Marrakech, where I’ve been staying since Thursday.

Personal milestone: I enjoyed completing the half-marathon distance in Marrakech today. We ran the official parcours by following the gpx we downloaded.

Date	Duration	Average Heartbeat	Distance	Pace	V02Max	HRV	RHR
Week 3	3:44:11	155 bpm	37,52 km	5:58	43,3	64 ms	58 bpm
20250330	2:06:16	158 bpm	21,1 km	5:59	43,3	65 ms	58 bpm
20250328	40:05	160 bpm	7,01 km	5:43	43,2	62 ms	63 bpm
20250326	11:30	155 bpm	1,61 km	7:08	43,3	66 ms	55 bpm
20250326	16:15	161 bpm	3,39 km	4:47	43,3	66 ms	55 bpm
20250324	30:00	141 bpm	4,41 km	6:49	43,3	59 ms	60 bpm

My weekly totals:

Date	Duration	Average Heartbeat	Distance	Pace	V02Max	HRV	RHR
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.

Half Marathon recovery run

30 March 2025 ·

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.

Run Log 20250328 Marrakech

28 March 2025 ·

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.