tipsku

1) 0.62mi - 20:37(33:11/mi) 95/120bpm [3152b/mi] 71cal 30/125rpm
2) 0.42mi - 12:51(30:24/mi) 82/101bpm [2493b/mi] 37cal 35/76rpm

1) 0.36mi - 9:01(25:15/mi) 75/90bpm [1893b/mi] 28cal 35/68rpm

1) 0.62mi - 15:45(25:20/mi) 84/102bpm [2128b/mi] 53cal 29/63rpm
2) 0.48mi - 14:50(31:05/mi) 90/109bpm [2798b/mi] 50cal 25/61rpm

1) 0.56mi - 20:52(37:07/mi) 66/83bpm [2450b/mi] 31cal 8/85rpm

1) 0.04mi - 2:47(1:09:27/mi) 75/87bpm [5209b/mi] 6cal 8/79rpm

1) 0.27mi - 4:28(16:15/mi) 92/102bpm [1495b/mi] 21cal 54/66rpm

1) 0.42mi - 15:15(36:31/mi) 85/103bpm [3103b/mi] 51cal 26/76rpm

1) 0.21mi - 7:17(35:06/mi) 80/96bpm [2808b/mi] 20cal 21/90rpm

1) 0.5mi - 13:26(26:52/mi) 88/104bpm [2364b/mi] 50cal 36/58rpm

1) 0.61mi - 24:17(39:54/mi) 84/116bpm [3351b/mi] 72cal 27/93rpm

1) 0.37mi - 10:07(27:40/mi) 104/126bpm [2878b/mi] 41cal 37/67rpm

10 Teiche Einsteiger ¼ Marathon
This was my first trail race since the 6 km Fockeberg run in March, first outing on serious hills since being ill. I had no expectations for pace or finishing time, just wanted to see how I was feeling. I set off with my team mate Sebastian but he left me on the first hill as I didn't want to run too hard at the beginning. When we hit the first step descent, he had about a 100 m lead. I'm struggling with fast descending as I have short legs so I had to let him go. At the first critical turn, he missed it and ran down the wrong way. I shouted after him but he didn't hear me as he was too far. I carried on, hoping he'd get it and turn around soon.

I enjoyed the first loop around the lakes but the short but very steep climbs were hard. Once we had finished our turn around the 6th lake, I saw a very steep climb ahead and decided to walk it to save energy. My legs were grateful. At the drink station, I grabbed a cup of water and then started running again. Sebastian had caught up with me here and we ran together for a while until the descent to start and finish. There he left me again, made use of his longer limbs. I was happy with around 7:30-45 m/m, feeling pretty good. At start and finish, I turned around just at 30 minutes, the announcer shouted some encouragement to make me finish under an hour. If I manage negative splits, it's on! I headed out again, now knowing the climbs so I could pace myself better. The second half felt better than the first but towards the end of these short ramps, I was glad I hadn't signed up for the half. I had also heard that I was 5th lady which served as extra motivation. Third and fourth were a bit too far ahead to catch them. 1 min and 40 seconds respectively are too much on just 5.5 km to catch up.

At the drink station, I made a tactical error and grabbed an isotonic fizzy drink. When I started running again at 7 m/m pace, my stomach made its displeasure known and I nearly threw up. Damned carbonated drinks. I slowed down a bit, calmed down my stomach and then resumed running fast. With about 1 km to go, my team mate Tine met me and paced me downhill to a sub 1 hour finish. Thank you very much. 59:47 official time, extremely happy with that! Negative splits achieved. I finished 5th lady, 16th overall which was a very positive surprise.

1) 0.62mi - 4:53(7:52/mi) 159/166bpm [1250b/mi] 46cal
2) 0.62mi - 5:36(9:01/mi) 166/171bpm [1497b/mi] 56cal
3) 0.62mi - 5:44(9:14/mi) 167/170bpm [1541b/mi] 56cal
4) 0.62mi - 6:28(10:24/mi) 162/168bpm [1685b/mi] 61cal
5) 0.62mi - 4:44(7:36/mi) 164/168bpm [1247b/mi] 46cal
6) 0.62mi - 5:08(8:15/mi) 167/173bpm [1379b/mi] 51cal
7) 0.62mi - 4:52(7:51/mi) 166/172bpm [1302b/mi] 48cal
8) 0.62mi - 5:51(9:24/mi) 169/171bpm [1590b/mi] 58cal
9) 0.62mi - 5:47(9:18/mi) 169/171bpm [1573b/mi] 57cal
10) 0.62mi - 5:51(9:25/mi) 167/171bpm [1572b/mi] 56cal
11) 0.62mi - 4:18(6:55/mi) 172/177bpm [1191b/mi] 44cal
12) 0.11mi - 38(5:50/mi) 176/177bpm [1027b/mi] 6cal

Warm up before the trail race
First, I ran out from the start, seeing the first 500 m of the race course, then I turned around, waited for the half marathon to start before I set off with Tine to do a bit more warm up on the trails. Feeling warm now, let's get this going

1) 0.62mi - 6:53(11:05/mi) 137/152bpm [1517b/mi] 55cal
2) 0.46mi - 4:31(9:52/mi) 151/159bpm [1489b/mi] 41cal

1) 0.36mi - 15:12(41:52/mi) 92/116bpm [3852b/mi] 48cal 25/107rpm

Walk home from Täubchenweg
Getting a bit of walking in before the rain band arrived.

1) 0.6mi - 13:25(22:16/mi) 97/121bpm [2160b/mi] 55cal 27/62rpm

Walk back to the hotel
After having a yummy Bratwurst at the central square, I headed back to the hotel

1) 0.4mi - 18:46(47:01/mi) 86/111bpm [4043b/mi] 56cal 20/79rpm

1) 0.62mi - 16:50(27:05/mi) 89/111bpm [2410b/mi] 54cal 42/80rpm
2) 0.62mi - 26:46(43:05/mi) 80/96bpm [3447b/mi] 65cal 24/79rpm
3) 0.62mi - 21:55(35:17/mi) 92/116bpm [3246b/mi] 79cal 35/80rpm
4) 0.62mi - 18:43(30:08/mi) 99/118bpm [2983b/mi] 77cal 37/83rpm
5) 0.62mi - 14:50(23:52/mi) 86/99bpm [2053b/mi] 38cal 49/59rpm
6) 0.62mi - 15:36(25:06/mi) 95/114bpm [2385b/mi] 47cal 45/120rpm
7) 0.41mi - 13:25(32:44/mi) 88/103bpm [2880b/mi] 35cal 30/110rpm

Walk home from Rewe
Done for the day, fridge full again

1) 0.39mi - 8:39(22:03/mi) 99/137bpm [2183b/mi] 37cal 44/79rpm

Ride to Rewe #23365

1) 1.65mi - 9:09(5:32/mi) 112/131bpm [620b/mi] 53cal

Walk to Härtelstraße, searching nextbikes
I walked towards BB with Marc. When we got to the tramstop, I saw a nextbike but the app didn't tell me if it was available or not. So I had to wait until it was done updating then I figured out that it wasn't I walked around the square to find another and finally found one.

1) 0.62mi - 10:44(17:17/mi) 93/102bpm [1608b/mi] 44cal 58/63rpm
2) 0.62mi - 11:11(17:59/mi) 92/102bpm [1655b/mi] 46cal 54/62rpm
3) 0.46mi - 10:29(22:44/mi) 90/100bpm [2046b/mi] 39cal 43/62rpm

Stretches with the group after the run

Beginners week 9
After several longer runs with the group up to 7 km, I decided to do a shorter one for a change. With the options 5 or 6 km, everybody found something they were happy with. I needed a gentle recovery run after the antics of the weekend so I stayed in the back and ran an easy 7:10 pace. My legs felt better after the run than they did before. Cool conditions but not too cold, very nice to run in.

1) 0.62mi - 7:03(11:20/mi) 123/134bpm [1394b/mi] 49cal
2) 0.62mi - 7:09(11:31/mi) 126/134bpm [1451b/mi] 48cal
3) 0.62mi - 7:23(11:53/mi) 131/137bpm [1556b/mi] 52cal
4) 0.62mi - 7:07(11:27/mi) 131/136bpm [1501b/mi] 51cal
5) 0.62mi - 7:23(11:52/mi) 129/135bpm [1531b/mi] 49cal
6) 0.38mi - 4:30(11:50/mi) 127/134bpm [1503b/mi] 30cal

Ride to KK #20222

1) 2.25mi - 13:49(6:08/mi) 109/136bpm [668b/mi] 74cal

Bike hunting

1) 0.14mi - 3:11(22:26/mi) 78/88bpm [1750b/mi] 11cal 40/61rpm

Ride home with the full moon ahead #190116
I found a bike in Connewitz with the QR code sprayed over so I had to do a number entry to rent it. I managed after some faffing. Nice ride home with the huge full moon just ahead of me when I was riding east on Richard-Lehmann-Straße.

1) 3.11mi - 22:39(7:17/mi) 118/147bpm [860b/mi] 133cal
2) 0.01mi - 14(22:23/mi) 109/111bpm [2440b/mi] 1cal

Recovery walk post-race
Walking to the changing rooms, back to the awards and then to find a nextbike

1) 0.62mi - 30:49(49:36/mi) 116/140bpm [5753b/mi] 157cal 21/79rpm
2) 0.17mi - 4:11(24:12/mi) 104/112bpm [2517b/mi] 14cal 44/57rpm

Auewald 15 km Mannschaftslauf (teams of 3)
Ambitious goal: run about 5 min/km with our fast ladies Annett and Christine as a part of team Vitamines ACE. I hadn't run more than 12 km since the half marathon at the end of June so this was going to be a run flirting with my limits. We set off 30 seconds behind the first women's team and saw them ahead of them for the entire first lap before we caught them on the straight back to start/finish. The course was different from last year so I nearly took a wrong turn after 1 km but luckily, my team mates kept me on track. The first lap went well in 25:40 but my HR was quite high. 23°C is a bit too warm for my taste, especially after the cold weekend. So I had to slow down just a little to make it manageable for me. HR hit 170 way too early and I reacted to it. I also tested a new gel in the second lap. The legs were going just fine, but the rest wasn't quite fit. 26:09 and 26:08 for laps 2 and 3 so a very consistent effort. I had to dig really deep past 12 km so that I wouldn't fall of the pace. Really glad that I managed to run 15k close to my marathon pace but it was hard! We won the women's competition and also ran faster than the mixed teams. Only the fastest men's team ran faster than we did so we did really well. We were also 21 seconds faster than last year on a shorter course (15.05 km) and that was run in the morning. Fitness is returning gradually

1) 0.62mi - 5:06(8:13/mi) 159/167bpm [1307b/mi] 48cal
2) 0.62mi - 4:58(8:00/mi) 165/168bpm [1319b/mi] 49cal
3) 0.62mi - 5:11(8:21/mi) 167/170bpm [1395b/mi] 51cal
4) 0.62mi - 5:04(8:10/mi) 168/171bpm [1371b/mi] 50cal
5) 0.62mi - 5:04(8:09/mi) 169/171bpm [1376b/mi] 50cal
6) 0.62mi - 5:07(8:14/mi) 169/173bpm [1390b/mi] 51cal
7) 0.62mi - 5:00(8:02/mi) 169/172bpm [1358b/mi] 49cal
8) 0.62mi - 5:14(8:25/mi) 170/172bpm [1430b/mi] 51cal
9) 0.62mi - 5:07(8:14/mi) 170/173bpm [1400b/mi] 51cal
10) 0.62mi - 5:01(8:05/mi) 172/174bpm [1390b/mi] 50cal
11) 0.62mi - 5:16(8:29/mi) 171/174bpm [1451b/mi] 52cal
12) 0.62mi - 5:07(8:14/mi) 173/175bpm [1424b/mi] 52cal
13) 0.62mi - 5:03(8:08/mi) 174/177bpm [1415b/mi] 52cal
14) 0.62mi - 5:09(8:17/mi) 175/179bpm [1451b/mi] 53cal
15) 0.62mi - 5:06(8:13/mi) 175/180bpm [1439b/mi] 52cal
16) 0.18mi - 1:24(7:46/mi) 175/177bpm [1358b/mi] 14cal

Run with rucksack to race HQ
I dropped the bike in RLS, then legged it to race HQ. Made it there just in time for the bib pick up at 5:45 pm.

1) 0.62mi - 6:01(9:41/mi) 156/164bpm [1511b/mi] 54cal
2) 0.01mi - 11(12:45/mi) 156/156bpm [1989b/mi] 2cal

Ride to RLS #190071

1) 2.42mi - 13:08(5:26/mi) 129/156bpm [700b/mi] 97cal

Bike hunting

1) 0.24mi - 4:18(18:05/mi) 104/113bpm [1880b/mi] 21cal 56/68rpm

Ride home #190071
I found the bike I left here last night so I could just take it and ride back home

1) 2.68mi - 18:59(7:05/mi) 105/129bpm [743b/mi] 88cal

Recovery run with rucksack
I ran to the GSZ, waited for about 20 minutes if anyone showed up. Then I decided to run down south along the river until I got to the bike at RLS that I parked there yesterday. I rode home easy to let the legs recover. 7:00 pace felt nice, barely any DOMS after yesterday but I'm still tired

1) 0.62mi - 7:12(11:36/mi) 130/147bpm [1507b/mi] 52cal
2) 0.62mi - 7:17(11:44/mi) 131/148bpm [1537b/mi] 54cal
3) 0.62mi - 6:45(10:53/mi) 133/142bpm [1446b/mi] 54cal
4) 0.62mi - 6:51(11:01/mi) 135/147bpm [1487b/mi] 51cal
5) 0.19mi - 2:04(10:46/mi) 137/145bpm [1476b/mi] 17cal

Ride to KK #23602

1) 2.3mi - 14:00(6:05/mi) 111/136bpm [675b/mi] 76cal

Bike hunting

1) 0.1mi - 2:20(23:26/mi) 95/101bpm [2226b/mi] 10cal 42/59rpm

35 min easy

Easy run through the eastern neighbourhoods, collecting a few Rundle digits along the way. My legs feel quite good, only slightly tight hamstrings at the beginning of the run. Also, I don't feel as tired as I felt yesterday so I'm recovering well. Let's see what I can do tomorrow

1) 0.62mi - 6:17(10:07/mi) 125/138bpm [1264b/mi] 50cal
2) 0.62mi - 6:02(9:42/mi) 141/147bpm [1368b/mi] 53cal
3) 0.62mi - 6:11(9:57/mi) 143/146bpm [1423b/mi] 53cal
4) 0.62mi - 6:02(9:42/mi) 142/148bpm [1378b/mi] 51cal
5) 0.62mi - 6:12(9:59/mi) 140/146bpm [1398b/mi] 54cal
6) 0.53mi - 5:15(9:59/mi) 138/144bpm [1379b/mi] 43cal

Walk to Rewe and back

1) 0.62mi - 25:12(40:33/mi) 76/93bpm [3082b/mi] 68cal 26/68rpm
2) 0.14mi - 4:13(29:46/mi) 98/129bpm [2917b/mi] 17cal 37/79rpm

Walk to Rewe

1) 0.62mi - 20:13(32:32/mi) 79/98bpm [2570b/mi] 60cal 31/65rpm
2) 0.17mi - 5:18(30:43/mi) 95/128bpm [2918b/mi] 21cal 29/80rpm

Recovery ride home #23530
It's always lovely to ride home after a hard session. The legs thank me later for it.

1) 2.25mi - 15:55(7:05/mi) 125/149bpm [886b/mi] 106cal

HM steady Long Run with Kevin 😄
After last night's run, I was hopeful that I could keep up the pace for at least 10k. Sub 6 pace still feels quite challenging but it's easier in good company. The 11 km down to Markkleeberg and over to Cossi flew by in no time at all because we were talking a lot. At Kees'scher Park, I decided that I had enough distance for the half marathon, only needed to get back to Leipzig Südvorstadt. On the way to Wildpark, I tested another gel. I prefer this berry flavoured one to the lemon I had on Wednesday.

Then things got interesting: at the bridge, a guy joined the main path from the trail just ahead of me and then took the same turn left down the river. I followed him and slowly caught up with him. Upon my approach, he gradually sped up until we were running at 8:30 m/m. This was a change in pace from 10 m/m but gel-fuelled, I was game. We raced to the bridge near the Weir where he ran straight and I turned left. I ran over to the other riverside and then decided to put my legs to the final test: Fockeberg! Km 20 really slow and then a nice downhill for the final km. Very happy with that, longest run since the half at the end of June.

1) 0.62mi - 6:21(10:13/mi) 139/150bpm [1420b/mi] 51cal
2) 0.62mi - 6:03(9:44/mi) 145/153bpm [1410b/mi] 51cal
3) 0.62mi - 5:42(9:11/mi) 152/157bpm [1395b/mi] 52cal
4) 0.62mi - 5:42(9:10/mi) 154/160bpm [1411b/mi] 52cal
5) 0.62mi - 5:59(9:38/mi) 152/156bpm [1463b/mi] 54cal
6) 0.62mi - 5:53(9:28/mi) 152/160bpm [1439b/mi] 52cal
7) 0.62mi - 5:49(9:22/mi) 151/155bpm [1414b/mi] 52cal
8) 0.62mi - 5:48(9:20/mi) 153/157bpm [1429b/mi] 51cal
9) 0.62mi - 5:54(9:30/mi) 153/157bpm [1453b/mi] 53cal
10) 0.62mi - 5:56(9:32/mi) 151/157bpm [1440b/mi] 51cal
11) 0.62mi - 5:56(9:33/mi) 150/156bpm [1431b/mi] 49cal
12) 0.62mi - 5:44(9:13/mi) 152/156bpm [1402b/mi] 50cal
13) 0.62mi - 6:01(9:42/mi) 152/157bpm [1473b/mi] 51cal
14) 0.62mi - 5:56(9:33/mi) 154/157bpm [1470b/mi] 51cal
15) 0.62mi - 6:17(10:06/mi) 151/156bpm [1525b/mi] 48cal
16) 0.62mi - 6:05(9:47/mi) 153/158bpm [1498b/mi] 51cal
17) 0.62mi - 5:25(8:43/mi) 162/167bpm [1412b/mi] 50cal
18) 0.62mi - 6:04(9:45/mi) 156/167bpm [1522b/mi] 51cal
19) 0.62mi - 6:02(9:43/mi) 156/159bpm [1516b/mi] 52cal
20) 0.62mi - 6:39(10:43/mi) 162/166bpm [1735b/mi] 61cal
21) 0.62mi - 5:29(8:50/mi) 155/162bpm [1370b/mi] 45cal
22) 0.16mi - 1:31(9:18/mi) 154/156bpm [1431b/mi] 12cal

Recovery walk at the end of the run

1) 0.62mi - 10:47(17:21/mi) 93/111bpm [1614b/mi] 45cal 53/77rpm
2) 0mi - 2(16:54/mi) 93/93bpm [1572b/mi] 57/57rpm

Recovery run for a 60k week

I needed 6.66 km for a 60k week, the first since the marathon in April. It felt nice and relaxed, HR stayed mostly under 140. I had to walk for a bit at the beginning to get rid of some stiffness in the adductors but then it was plain sailing. Let's keep it up! Also: Garmin, why do you add a 0.01 to my run when I hit stop?

1) 0.62mi - 6:43(10:48/mi) 112/132bpm [1209b/mi] 54cal
2) 0.62mi - 6:15(10:04/mi) 131/139bpm [1318b/mi] 52cal
3) 0.62mi - 6:57(11:11/mi) 136/144bpm [1522b/mi] 57cal
4) 0.62mi - 6:27(10:23/mi) 137/145bpm [1422b/mi] 52cal
5) 0.62mi - 6:23(10:17/mi) 137/152bpm [1409b/mi] 51cal
6) 0.62mi - 6:24(10:18/mi) 136/141bpm [1401b/mi] 51cal
7) 0.41mi - 4:10(10:05/mi) 131/140bpm [1321b/mi] 30cal

Dynamic warm up for the legs and hips, then an extended foam roller session that took care of all knots and sore spots on my legs. The double whammy of 15k race and 21k long run took its toll.

Ride home from KK #20030
Smooth Day for the app; I didn't have to wait very long to rent the bikes

1) 2.37mi - 13:34(5:43/mi) 105/133bpm [601b/mi] 65cal

Walk to nextbike
I messed up the exercise type, logged this as a indoor run 🤦🏼‍♀️

Strength training deadhang 1x max, 2x 10 breath cycles
I first tried to hang on to the bar for as long as possible, managed 75 seconds there. Then I had over a minute break before I did 2 reps of 10 breath cycles which turned out to be 22 and 25 seconds.

Stretches with the group after the run

Beginners week 10
I ran with the rucksack to the sports centre where I met 8 runners. We went south mainly on trails. At Schleußiger Weg, I went the short loop with the slower runners. The rest ran around Rennbahn for over 6 km. In total, I got 5.77 km and over 43 min on my feet. Hips and adductors felt much better today.

1) 0.62mi - 7:00(11:15/mi) 131/149bpm [1474b/mi] 52cal
2) 0.62mi - 7:26(11:57/mi) 142/164bpm [1697b/mi] 50cal
3) 0.62mi - 7:25(11:56/mi) 140/151bpm [1670b/mi] 53cal
4) 0.62mi - 7:39(12:18/mi) 126/135bpm [1550b/mi] 50cal
5) 0.62mi - 8:00(12:52/mi) 120/124bpm [1544b/mi] 48cal
6) 0.48mi - 5:48(12:07/mi) 123/128bpm [1491b/mi] 38cal

Ride to KK #39062

1) 2.4mi - 13:10(5:29/mi) 116/135bpm [636b/mi] 79cal

Rehab session with bands for my hips
Clam shells, table top dips leg raises in different directions with bands to work on abductors and adductors with a bit of core work. Finished with the devilish exercise of side planks on the upper leg, stressing the adductors in particular. Finished with some long slow stretches to wind down after a crazy NFL game day

Easy run with strides at the end

After rain all morning and showers in the afternoon, it was finally dry in the evening. I headed out for a short and easy run because my watch insisted I'd take it easy today. It felt really good outside, nice temperature at about 15°C and a gentle breeze. I concentrated a bit on my cadence, managed to keep it around 180 for most of the run (minus the first and last split as warm up and cool down). The strides in the penultimate split felt nice and relaxed and I was very happy with hitting sub 6 m/m and even sub 5 on the final stride without straining. Cadence went up to 215, very good after a long time without any really fast running

1) 0.62mi - 6:15(10:03/mi) 123/135bpm [1237b/mi] 46cal
2) 0.62mi - 6:15(10:04/mi) 138/147bpm [1389b/mi] 52cal
3) 0.62mi - 5:54(9:30/mi) 139/145bpm [1320b/mi] 49cal
4) 0.62mi - 5:41(9:09/mi) 139/144bpm [1272b/mi] 45cal
5) 0.62mi - 5:37(9:02/mi) 149/165bpm [1347b/mi] 49cal
6) 0.48mi - 4:29(9:16/mi) 143/147bpm [1325b/mi] 38cal

5x 5 min threshold w/1 min recovery

After a nap in the afternoon, I felt a bit sluggish during the 10 min warm up but once I hit the hill, I felt much better. I hit a faster pace than what I expected, 7:35-45ish, but managed 7:20s, some even a bit faster. The final rep went down the cycle path and I let it fly. Fun session even though I was sweating and my legs got a bit heavy towards the end. Enjoyable threshold intervals; I felt strong and in control.

1) 0.62mi - 6:02(9:43/mi) 124/140bpm [1205b/mi] 45cal
2) 0.43mi - 3:58(9:19/mi) 146/151bpm [1360b/mi] 36cal
3) 0.62mi - 4:38(7:28/mi) 163/168bpm [1218b/mi] 46cal
4) 0.05mi - 22(7:21/mi) 167/168bpm [1228b/mi] 4cal
5) 0.07mi - 1:00(14:51/mi) 154/168bpm [2286b/mi] 8cal
6) 0.62mi - 4:29(7:13/mi) 163/167bpm [1176b/mi] 44cal
7) 0.08mi - 31(6:52/mi) 166/169bpm [1139b/mi] 5cal
8) 0.07mi - 1:00(13:43/mi) 150/164bpm [2059b/mi] 8cal
9) 0.62mi - 4:30(7:15/mi) 165/172bpm [1197b/mi] 44cal
10) 0.06mi - 30(7:36/mi) 170/172bpm [1293b/mi] 5cal
11) 0.07mi - 1:00(14:12/mi) 158/169bpm [2244b/mi] 9cal
12) 0.62mi - 4:38(7:27/mi) 166/170bpm [1238b/mi] 46cal
13) 0.05mi - 22(7:24/mi) 170/172bpm [1258b/mi] 4cal
14) 0.08mi - 1:00(13:02/mi) 162/171bpm [2112b/mi] 9cal
15) 0.62mi - 4:26(7:08/mi) 170/173bpm [1213b/mi] 45cal
16) 0.08mi - 34(7:11/mi) 171/172bpm [1229b/mi] 6cal
17) 0.07mi - 1:00(15:17/mi) 162/172bpm [2476b/mi] 9cal
18) 0.62mi - 6:26(10:21/mi) 145/150bpm [1502b/mi] 49cal
19) 0.36mi - 3:34(9:54/mi) 148/150bpm [1466b/mi] 29cal
20) 0.15mi - 1:38(10:47/mi) 143/150bpm [1543b/mi] 12cal

Ride home via stadium #21693
A mile into my run, I found an abandoned bike far away from the grid. As a good citizen, I returned it to the city centre.

1) 3.11mi - 16:37(5:21/mi) 116/134bpm [620b/mi] 99cal
2) 0.37mi - 2:23(6:25/mi) 105/117bpm [673b/mi] 9cal

Recovery run on some unexplored trails
After having to leave the track prematurely, I headed out on the trails in Dölitz-Dösen and discovered an educational trail. I'll have to come back here when I'm not in a hurry

1) 0.62mi - 6:44(10:50/mi) 131/141bpm [1418b/mi] 51cal
2) 0.47mi - 4:45(10:01/mi) 145/149bpm [1451b/mi] 42cal

Aborted mile time trial
2 laps into my run, a school class arrived and I had to leave. I didn't mind at all as it was really hard to hit target pace in the strong winds

1) 0.25mi - 1:47(7:11/mi) 151/162bpm [1085b/mi] 16cal
2) 0.25mi - 1:46(6:54/mi) 164/167bpm [1132b/mi] 17cal

Dynamic warm up before track

I went through parts of run ABC, split squats, lunges, hamstring stretches, glute activations, leg swings, arm swings and hip openers

Warm up to track

Gentle jog to track, speeding up a bit as I got there

1) 0.62mi - 6:27(10:22/mi) 131/143bpm [1358b/mi] 51cal
2) 0.3mi - 2:54(9:43/mi) 143/146bpm [1390b/mi] 26cal

Ride to Lößnig #20352

1) 2.35mi - 14:41(6:16/mi) 104/121bpm [651b/mi] 70cal

Bike hunting, lucky edition

I found a bike just 200 m from my house that just popped up in the app. Nice

1) 0.13mi - 2:13(16:48/mi) 80/91bpm [1344b/mi] 9cal 50/64rpm

Kayla's hip and lower back flexibility

Full body flow to warm up
Hip openers with internal rotation
Adductor work and child pose to finish

Ride home with full bags #20440

1) 0.79mi - 5:53(7:26/mi) 98/115bpm [729b/mi] 25cal

Walking in the rain
I walked to Rewe in moderate rain. Got a bit wet but my coat kept the core dry.

1) 0.62mi - 10:48(17:23/mi) 95/107bpm [1651b/mi] 46cal 54/67rpm
2) 0.62mi - 9:39(15:31/mi) 100/131bpm [1552b/mi] 46cal 60/92rpm
3) 0.62mi - 9:27(15:12/mi) 101/127bpm [1535b/mi] 44cal 60/91rpm
4) 0.13mi - 2:09(16:03/mi) 100/114bpm [1605b/mi] 10cal 61/88rpm

Stretches with the group after the run

Beginners plus week 11
Wet and windy run with two of my more advanced beginners. We run past the shooting range to get about 7 km in. Nice steady pace, my HR stayed in Z1 and my legs felt pretty good. When I started walking to the sports centre, my calves and adductors were a bit tight but at the start of the run, I was fine.

1) 0.62mi - 6:50(11:00/mi) 122/131bpm [1343b/mi] 50cal
2) 0.62mi - 7:07(11:26/mi) 124/132bpm [1419b/mi] 51cal
3) 0.62mi - 6:58(11:12/mi) 125/135bpm [1400b/mi] 50cal
4) 0.62mi - 7:02(11:19/mi) 129/134bpm [1459b/mi] 49cal
5) 0.62mi - 6:51(11:02/mi) 130/138bpm [1434b/mi] 49cal
6) 0.62mi - 7:01(11:17/mi) 132/139bpm [1489b/mi] 51cal
7) 0.62mi - 6:46(10:53/mi) 132/141bpm [1437b/mi] 50cal
8) 0.07mi - 48(12:10/mi) 132/137bpm [1607b/mi] 6cal

Walk to GSZ
Walking to the sports centre in the rain.

1) 0.62mi - 9:08(14:43/mi) 104/116bpm [1530b/mi] 47cal 67/90rpm
2) 0.62mi - 9:05(14:38/mi) 110/126bpm [1609b/mi] 47cal 65/91rpm
3) 0.62mi - 8:28(13:37/mi) 114/140bpm [1553b/mi] 46cal 69/96rpm
4) 0.54mi - 7:37(14:12/mi) 118/141bpm [1675b/mi] 44cal 66/96rpm

Evening Walk for Garmin badge

1) 0.62mi - 10:38(17:06/mi) 89/100bpm [1522b/mi] 49cal 56/67rpm
2) 0.62mi - 10:36(17:03/mi) 91/111bpm [1551b/mi] 49cal 55/68rpm
3) 0.62mi - 10:50(17:26/mi) 92/103bpm [1604b/mi] 47cal 57/88rpm
4) 0.62mi - 10:56(17:36/mi) 98/112bpm [1725b/mi] 45cal 57/118rpm
5) 0.62mi - 10:13(16:26/mi) 90/99bpm [1479b/mi] 43cal 59/67rpm
6) 0.02mi - 22(17:35/mi) 89/89bpm [1565b/mi] 1cal 55/60rpm

Recon ride to Oberholz

I went out to find the race location for tomorrow. Riding to Liebertwolkwitz and Großpösna wasn't a problem but then I missed the turn and rode almost all the way to Threna. I turned around and finally found the location. When I left the place, I tried to find a way down to Störmthaler See but found myself back on another to Threna. I turned around again, noticed that I hadn't switched on Garmin after the last stop at traffic lights so about 10 min and 4 km were missing, I took time and distance from my bike computer instead. Felt good, a bit chilly but not as windy as yesterday.

1) 3.11mi - 16:20(5:15/mi) 120/140bpm [631b/mi] 105cal
2) 3.11mi - 12:08(3:54/mi) 132/147bpm [516b/mi] 86cal
3) 3.11mi - 13:07(4:13/mi) 130/145bpm [549b/mi] 76cal
4) 3.11mi - 13:43(4:25/mi) 138/157bpm [609b/mi] 97cal
5) 3.11mi - 13:51(4:28/mi) 130/141bpm [580b/mi] 67cal
6) 1.55mi - 7:35(4:54/mi) 131/147bpm [641b/mi] 39cal

Ride home via the scenic route
After a successful comeback in Oberholz, I rode home via Störmthaler See, stopped there briefly to enjoy the views and to eat a bar. It was a bit windy and my legs were a bit heavy after racing the fastest 10k since May. Enjoyable ride. Went out with my jacket on but at Störmthaler, I had to take it off because it was too warm for me. I was the only one riding in short sleeves, hehe.

1) 3.11mi - 14:15(4:35/mi) 125/144bpm [574b/mi] 100cal
2) 3.11mi - 12:26(4:00/mi) 142/153bpm [568b/mi] 106cal
3) 3.11mi - 12:41(4:05/mi) 132/151bpm [539b/mi] 78cal
4) 3.11mi - 12:13(3:56/mi) 132/147bpm [519b/mi] 76cal
5) 3.11mi - 13:18(4:17/mi) 129/149bpm [552b/mi] 66cal
6) 0.65mi - 4:07(6:19/mi) 117/122bpm [739b/mi] 11cal

Oberholzer Volkslauf 10 km

This went better than expected. I was hoping for sub 48 but with auntie Flo knocking on the door this morning, I wasn't sure if I could run that fast. So I went into this without any expectations, just trying to keep power over 180 W and HR in Z4. That went to plan, I felt surprisingly comfortable for about 7 km at an average pace of 4:40 and the HR just riding the threshold. Anett of LV Oberholz challenged me near halfway and we ran together for about 2 km before I could pull away. Keeping the pace until the end was challenging but I have done harder things before. My team mate Chris caught me on the final 500 m and paced me to sub 47. 46:47 official time, 6th woman, 2nd in F40, good day at the office.

1) 0.62mi - 4:42(7:33/mi) 154/160bpm [1164b/mi] 43cal
2) 0.62mi - 4:39(7:29/mi) 163/167bpm [1220b/mi] 46cal
3) 0.62mi - 4:35(7:22/mi) 167/170bpm [1231b/mi] 46cal
4) 0.62mi - 4:31(7:17/mi) 168/170bpm [1223b/mi] 46cal
5) 0.62mi - 4:44(7:37/mi) 168/169bpm [1280b/mi] 48cal
6) 0.62mi - 4:49(7:45/mi) 168/169bpm [1302b/mi] 48cal
7) 0.62mi - 4:46(7:41/mi) 168/170bpm [1291b/mi] 48cal
8) 0.62mi - 4:41(7:32/mi) 169/171bpm [1274b/mi] 47cal
9) 0.62mi - 4:38(7:27/mi) 169/171bpm [1259b/mi] 47cal
10) 0.62mi - 4:32(7:18/mi) 170/173bpm [1241b/mi] 46cal
11) 0.02mi - 10(6:34/mi) 172/172bpm [1131b/mi] 2cal