Concluding the week with an easy 6k recovery run this late morning ... coffee afterwards with a good friend... #running #effortlessrunning #Phuket #BangWadDam
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22k long run this early morning.... almost effortless, considering the hot and humid conditions... 🥵🥳 this run shows one more time, that sticking to a training plan pays out eventually. Still 2 month to go to the Laguna Phuket half marathon #running #effortlessrunning #Phuket #BangWadDam #longrun
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I can't complain, can I? #naturephotography #Phuket #BangWadDam
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That was a heat treat... 🥵🔥
Too late, too hot (31° C / 80% humidity), almost too ambitious intervals... warm up - 4 x 8 min @ 4:55 / 3 min rib - cool down .... I survived 🥳 #running #Phuket #bangwaddam
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8k base pace waves for breakfast... enjoying the 27° C at 7am... 🤌... I was surprisingly well recovered from yesterdays 16k... happy Sunday, peeps... #running #effortlessrunning #Phuket #BangWadDam
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7k recovery mode run... missed my yoga class this morning due to good sleep.. 🫣🤭 so off I went for an easy low heart rate run with photo options #running #effortlessrunning #Phuket #BangWadDam #mobilephonephotography
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I was shaking out my legs this beautiful morning on a 8k easy run at my running hood.... happy Sunday, peeps... and stay sane in this crazy times... #running #effortlessrunning #Phuket #BangWadDam
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21k gentle long run this morning... happy weekend, peeps #running #effortlessrunning #Phuket #BangWadDam
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19k long run this morning went well... three rounds around the water reservoir ... starting smooth ended fast... 😎 training can go on as planned..... #running #effortlessrunning #Phuket #BangWadDam
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Concluded the week with a, faster than usual, 8k base pace run... spm goes up .. heart rate is stable strong... one can't ask for more... another week done & dusted 💪 🥳😎🤭 #running ##effortlessrunning #Phuket #BangWadDam
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21k loose progressive long run... building up endurance... trusting the process.. humidity was going through the roof this morning but I handled it well... happy Sunday, peeps... #running #effortlessrunning #Phuket #BangWadDam
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Tempo Run (Can you feel the heat?)
VO2/Threshold Intervalls.... warm up - 4 x 4 min @ 4:25 / 2 min rib - cool down..
The last 4 minutes were real hard work... 🥵 it was simply too late and hot for this workout 🤦😎 #running #effortlessrunning #Phuket #BangWadDam
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19k low heart rate long run this early morning... great views included ... concluding the week with 70k allover... on my way... #running #effortlessrunning #Phuket #BangWadDam
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Tempo / Anaerobic Intervalls
Warm up - 8 x 1 min @ 3:50 / 3 min rib - cool down - 10k done... #running #effortlessrunning #Phuket #BangWadDam
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I had a good recovery walk today at my running hood at Bang Wad Dam... views were stunning as usual... clouds are showing up... #Phuket #bangwaddam #walking
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10k recovery run... keeping my heart rate low, cruising in to the sunrise, and enjoying the fantastic views... happy Thursday, peeps... #running #effortlessrunning #Phuket #BangWadDam #cloudphotography
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Threshold Tuesday
Warm up - 1 x 3 km - 1k rest - 1 x 2 km - cool down with 1 x 150m & 1 x 100m sprit #running #effortlessrunning #Phuket #BangWadDam
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14k low heart rate tempo for Sunday... last 2k ups and downs in a slower pace... great sun and cloud spectacle.... first rain of the summer season at the end of the run... #running #effortlessrunning #Phuket #BangWadDam
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Could not motivate myself for a run or yoga this morning... 🤷♂️ so a walk it was... enjoying the views... #walk #bangwaddam #Phuket
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13k easy sunrise run... New shoe day... I did that run with a zero drop shoe... the Adizero Adios 9 is almost an old school runner. It was perfect for this low heart rate run ... and I guess, it will be fun to run it on the track.. #running #effortlessrunning #Phuket #BangWadDam
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7k low heart rate recovery run this late morning... stunning views, as usual, included.... #running #effortlessrunning #Phuket #BangWadDam #landscapephotography
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Sprints for breakfast .... one of those beautiful sunrise runs at my running hood at Bang Wad Dam #running #effortlessrunning #Phuket #BangWadDam
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It was a good morning... the sunrise, the birds, the nature and me... #running #effortlessrunning #Phuket #BangWadDam
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It's been a while that I was running in the afternoon.... can't say I like it... the air feels sticky .... however, a 10k run is done and dusted.... #running #effortlessrunning #Phuket #BangWadDam
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Another day another, different, view at Bang Wad Dam... #running #effortlessrunning #Phuket #BangWadDam
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Running was good and fast (18min @ 4:xx) this morning ....the views, as usual, beautiful #running #effortlessrunning #Phuket #BangWadDam
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Another 8k on a beautiful day... happy Sunday, peeps... may all the fascist in the world get swallowed by a big black hole.... #running #effortlessrunning #Phuket #naturephotography #bangwaddam
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Today it was just a easy walk around my running hood.... I came across a lot of interesting things, as usual, check out my other posts from today... wishing you all a great Friday #walking #bangwaddam #Phuket
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