Running

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

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.

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.

I completed my long run for this weekend, 15 kilometers at a pace of 6:08. The weather is still fantastic here; for the first time in 2025, I could run in shorts outside today.

This morning, I completed my third run of the week and my last run of the month due to our annual skiing holiday starting tomorrow. I was disappointed with myself for not being able to run farther or faster this month than I had to date. Then I thought, why don’t I compare my 2025 January and February running results with last year’s? And so I did.

	Jan ’24	Jan ’25	Feb ’24	Feb ’25
Runs	12	18	4	13
Avg. Pace	6:08	5:52	6:25	6:11
Time	8:09:25	9:43:58	3:55:45	8:26:16

My log showed me that I am progressing and will come out better this winter season than ever before.