{"id":643,"date":"2011-05-16T10:13:00","date_gmt":"2011-05-16T08:13:00","guid":{"rendered":"http:\/\/www.michael-krell.com\/?p=643"},"modified":"2017-04-18T16:22:56","modified_gmt":"2017-04-18T14:22:56","slug":"training-letzte-woche-61","status":"publish","type":"post","link":"https:\/\/www.michael-krell.com\/en\/training-letzte-woche-61\/","title":{"rendered":"Training last week"},"content":{"rendered":"<div style=\"clear: both; text-align: center;\"><\/div>\n<div style=\"clear: both; text-align: center;\"><\/div>\n<div style=\"clear: both; text-align: center;\"><\/div>\n<div style=\"clear: both; text-align: center;\"><\/div>\n<div style=\"clear: both; text-align: center;\"><\/div>\n<div style=\"clear: both; text-align: center;\"><a style=\"margin-left: 1em; margin-right: 1em;\" href=\"http:\/\/3.bp.blogspot.com\/-XFKoNMHUZhg\/TdDVRe15CBI\/AAAAAAAACXI\/4Mg5ONuu25o\/s1600\/training.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/3.bp.blogspot.com\/-XFKoNMHUZhg\/TdDVRe15CBI\/AAAAAAAACXI\/4Mg5ONuu25o\/s400\/training.jpg\" width=\"400\" height=\"182\" border=\"0\" \/><\/a><\/div>\n<div style=\"text-align: center;\">\u00a0<span style=\"font-size: x-small;\">Click to enlarge<\/span><\/div>\n<p>Last week I finally started to build a long run again. However, after just a day of recovery after the duathlon on Sunday, it was set a little too early. Accordingly, he ran tough, but nothing helped, grit his teeth and through. Unfortunately, the day off on Wednesday suffered a bit as a result. As a prophylactic, I took a very relaxed bike ride that day to prevent possible exhaustion. That worked out fine, because on Friday I was able to set the first hard coupling unit.<\/p>\n<p>Although the plan theoretically provides 3h. Stepping on the gas is not always easy to implement in practice. Before I am corked out of town, it takes 15 minutes to go out of town and 15 minutes into town. For 2.5 hours I was able to crank it up a bit and drove a size 36. Especially at the beginning, however, the cut is not the decisive factor. It is really important that you get your body used to driving in the LD pulse range again for a longer period of time (for me about 145-155HF). After 20 minutes you think \u201cno way, I won&#039;t last 20 minutes longer!\u201d ... but at some point you get over it, get warm and then you go. Then take at least one gel with you during the coupling run, put music on your ears, and off you go, towards the end of the coupling unit.<\/p>\n<p>Accordingly, it was then Saturday again, except in the evening, when it &quot;ran&quot; in the truest sense of the word \ud83d\ude09 But that was nothing compared to yesterday, because I was really afraid of my own performance at times. If I didn&#039;t have to keep looking ahead, I would have been shaking my head back and forth the whole time. Seemingly effortlessly, I ran on the straight at 3: 52-3: 56 pace.<\/p>\n<p>Strollers and other runners only smiled mildly when they saw me, probably with the thought that I would sprint past to prove something to them and turn over or turn right around the next corner \ud83d\ude09<\/p>\n<p>When I ran towards you after 20 minutes, however, at a progressively increased pace, of course, the smile disappeared from their faces :)) There are simply days when things are going well, you probably know that too. Just enjoy and benefit from such experiences when things go bad!<\/p>\n<p>Now, however, I have to be a little careful because of the running form. So far I have not completed any intervals, I will let that stay for a while, otherwise the form will rise too quickly and possibly too early for the climax.<\/p>\n<p>skin in!<br \/>\nkrelli<\/p>\n<p>PS: does anyone have any idea how I set my blog to open a new window for links instead of changing the entire page each time?<\/p>","protected":false},"excerpt":{"rendered":"<p>\u00a0Click to enlarge Last week I finally started to build a long run again. It was then, however, [...]<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1220],"tags":[],"class_list":["post-643","post","type-post","status-publish","format-standard","hentry","category-privates"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Training letzte Woche - Michael Krell Triathlon Coaching<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.michael-krell.com\/en\/training-letzte-woche-61\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Training letzte Woche - Michael Krell Triathlon Coaching\" \/>\n<meta property=\"og:description\" content=\"\u00a0Anklicken zum Vergr\u00f6\u00dfern Letzte Woche hab ich nun endlich mal wieder begonnen einen langen Lauf einzubauen. 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