Hailstorm + rainbow

12.15
Start 18.19

 

 

First lighter evening

12.97k
Start 18.34

 

Waddinxveen

16.06k
Start 7.51

 

Ter Heijde

8k
Start 11.55

 

's Gravenzande

10.99k
Start 17.26

 

 

Deer & goats

11.14k
Start 17.14

Nesting Herons

12.15k
Start 16.46

 

Short and choppy

5.48k
Start 19.05

Forgot the ventolin and had to stop and walk a few times on my first book circuit (though not as bad as the last time this happened, I could still run a bit once I got my breath back) and on my second round the 'emergency mp3 player kept dying on me.  I really have to see about getting a new one soon.

2 x mile repeats

12.12k
Start 18.10
I heard a bit of podcast about the 80/20 method. This is apparantly the scientifically proven 'best' training method and involves doing 80% of your running at an easy pace and only 20% at a hard pace. Studies of elite and everyday runners show that most people benefit the most from this approach. Aye well, I'm easily persuaded me and have thought that this could be a good wee experiment to try. I could incorporate 2 x 10% of my planned distance of each run as a speedier interval towards the beginning and end of my runs. I'm far too lazy for regular brutal speed sessions  but this way I could relatively easily fit in an apparantly optimal amount of speedwork.

(Forgot my camera and it was dull and drizzly anyway.) 

5 x mile repeats

11.88k
Start 18.19

8 x yasso 800s

11.71k
Start 17.12

Haasdrecht circuit

10.90k
Start 17.26

Birdfeeding teacups

10.82k
Start 17.54

 

Barefoot on the beach

16k
Start 16.15

 

 

Sunset run

11.23k
Start 17.30

 

First lambs

10.81k
Start 7.10