My Eurostar to Amsterdam on Wednesday morning was diverted from Rotterdam via the old-school main line via Delft, Den Haag, Leiden and Haarlem… that was certainly a scenic journey compared to the usual HSL route…

The cold temperatures also helped with the heart rate, which is why I’ve grown to love running shirtless in this weather.

Another 7.5km easy run tomorrow as well as a Parkrun in the morning, so looking forward to that! Just over a week until I try to break 20 minutes for 5km… ❤️💪

The shoes definitely make a difference - I used my long run Novablasts instead of my easy run Dynablasts and it increased my average pace while keeping my heart rate completely within Zone 2…

Taking it truly easy whilst I’m in Amsterdam - nice route along the canals, and agility training in terms of dodging tourists and bikes on the street…

Glad to hear it, Sandy! You’re doing amazing work out there - keep making your voice heard ❤️🤗

“But oMg TaTtOoooOoO…”

I still remember people going mental over the Tattoo snippet from Melfest two years ago. I may not be a Loreen fan by any means, but regardless of artist, the meltdown by the fandom during that period was quite disturbing to watch, and made me question a lot of things…

Oh what?!

Needless to say, I’m damn happy with this effort - cannot wait until I can start doing HM length long runs again - bring on marathon training in a few weeks… ❤️💪

Well let me tell you, Runna, that was easy. In fact, I had more than enough left in the tank that if I had continued past 16km, I would have been on track for a half marathon PB and still had energy to spare! So there 😜

According to Runna, my conversational pace should be approximately 5:10/km and no faster. The second half of the run today was slightly faster than that, but the whole run average still came to 5:12/km, and yet Runna had the nerve to tell me off for “speeding up” when it should have been easy…

And I’m glad I did that - sometimes you gotta give yourself a break, even if it means moving sessions around or even just skipping a session altogether.

Tomorrow’s a 16km long run - looking forward to this a lot, especially as I plan to run a route I haven’t done in a long time… ❤️💪

It was nice to do this one tonight - I had meant to do it last night but my body and mind were still wiped from a massive PTSD episode I had experienced the night before so decided to give myself a rest…

Runna is weird - I nailed all targets tonight and yet it still determined that I was “consistently” missing targets so has downgraded its plan expectations again so as to make it “more fun and sustainable”. No biggie - if it makes my future sessions easier, then so be it 🤷🏻‍♂️…

Tempo session on Friday night, so got that to look forward to. In the meantime though, some much-needed chill time… ❤️💪

First interval session in two weeks, and fuck that was hard! Damn proud of myself for hanging in there though - I missed a couple of targets out of the 9, but that’s ok and I’m fine with that considering I haven’t run that fast in a while…

1km at 4:00/km, 120s walking rest
800m at 3:55/km, 90s walking rest
600m at 3:45/km, 90s walking rest
400m at 3:45/km, 90s walking rest
200m at 3:35/km, 60s walking rest

2km cool down at a conversational pace (or slower!)

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