An 11.3km run today, which is my longest run since 2020!

The weather was nice, the pace was easy, and I felt good when I finished!

Love it!

#running #workout #TrainAsOne

Screenshot of a TrainAsOne website training calendar view showing two weeks of activities from March 21 to April 3, 2026. Top row displays completed workouts: Mar 21 Parkrun 5.0 km, Mar 22 Progression 4.9 km, Mar 23 Economy 3.0 km, Mar 24 Tabata 4.5 km, Mar 25 Economy 7.9 km, Mar 26 two e-bike rides, Mar 27 (highlighted as current date) Economy 8.2 km. Weekly summary shows 6 runs, 33.5 km, 4:09 duration, 111.3 load, 66.5 training points. Bottom row shows upcoming planned workouts for Mar 28 through Apr 3 with estimated times and distances, including Parkrun, Economy runs, Interval run, and Progression run. Second week summary shows 6 runs, 39.9 km, 4:50 duration, 120.9 load.

Another week of running down! 16 weeks left until my HM.

This week, I had a slightly easier week than last week. Just over 4 hours on my feet, 34km down. Aside from parkrun and a single Tabata run on Tuesday, it was all slow training miles. Next week should pick […]

[Original post on blahaj.zone]

Screenshot of a TrainAsOne weekly training calendar view showing seven days from March 14 to March 20, 2026. Each day displays workout details including type, distance, duration, pace, and training load. Mar 14: Parkrun 5.1 km in 31:28, plus two e-bike rides totaling 37.7 km. Mar 15: Tabata training 4.4 km in 34:01. Mar 16: Progression training 7.6 km in 56:01. Mar 17: Economy training 1.9 km in 15:01. Mar 18: Economy training 9.5 km in 1:16:01. Mar 19: Rest day. Mar 20: Economy training 10.4 km in 1:23:12.

My week in running

Just under 40K in total for the week. I started with parkrun and a couple of shorter interval style runs, and finished the week with a 9km and 10km run.

Next week is looking to be similar!

#parkrun #running #workout #TrainAsOne

10km done and dusted!

My first 10km in 18 month, since I did the Bridge to Brisbane in 2024.

A long way from when I used to run 10km everyday, but that was chasing away demons, but equally, a long way from not running at all!

#running #workout #TrainAsOne

Yay, tomorrow is my first scheduled 10km run in a while. I've had several that have come close to 10km, but slightly under, but tomorrow, I'm going the distance!

#running #TrainAsOne #workout

Screenshot of a TrainAsOne weekly training calendar view showing seven days from March 7 to March 13, 2026. Each day displays workout details including type, distance, duration, pace, and training load. Mar 7: Assessment 3.2 km in 35:56. Mar 8: Economy training 4.3 km in 35:01. Mar 9: Two Assessment runs totaling 5.5 km in 42:01. Mar 10: Rest day with clock icon. Mar 11: Perceived Effort Assessment 3.5 km in 30:02. Mar 12: Threshold training 6.9 km in 50:01. Mar 13: Tabata training 4.4 km in 34:01. Weekly summary on the right shows 6 runs, 29.9 km total distance, 3 hours 47 minutes duration, 114.3 load, and 69.8 training points.

I'm not loving using my general fediverse instance to post my running stuff, mostly because I'm not loving the lack of integration and the manual screenshots I need to do etc.

I'd really love something that could just export my run ready to post, with some […]

[Original post on blahaj.zone]

Screenshot of a Garmin Connect website running activity summary with a light interface. Activity titled "Brisbane - W5382CJ/1 Economy" on 8 Mar at 07:41, with temperature 24.4°C and UV index 0.59. Key stats displayed: 4.31 km distance, 35:00 total time, 8:07 per km average pace, 4 m total ascent, 331 calories. A map shows the route in red through Brisbane suburbs near Hendra, Nundah, and Toombul, with landmarks including Brisbane Airport, Eagle Farm Race Course, and Skygate DFO visible. Below the map is a pace chart showing a blue line graph of pace over time with an average of 8:07 per km.

I managed to fit today's run in between the periods of rain today, so that was a win. It's not quite warm enough anymore for me to feel comfortable running in the rain. Too many experiences with pneumonia to want to roll those dice again.

But in any case, today […]

[Original post on blahaj.zone]

Original post on blahaj.zone

parkrun today, but I took the chance to do a TrainAsOne assessment run, as the assessment run was just over 5km in length. In this case, the assessment was a 3.2km assessment, which meant a slow run, then flat out for 3.2km, followed by a short recovery, and then finishing with a slow run.

The […]

Screenshot of a Garmin Connect mobile app showing two performance charts for a 34-minute interval running workout. Top chart displays pace data with average of 7:22 per km and best of 4:48 per km, showing a blue line for actual pace against a white target pace line. The chart shows five distinct high-intensity intervals with dramatic pace spikes, separated by recovery periods. Bottom chart shows heart rate data with 129 bpm average and 156 bpm maximum, displayed as a red filled area graph with matching peaks during each interval, and white vertical bars indicating the interval segments.

Screenshot of a TrainAsOne mobile app workout summary with a clean white interface. Activity titled "W5380BS/5 Interval" completed today at 07:41, with expected temperature 26.1°C and UV index 0.79. Key metrics displayed: 34 minutes 5 seconds total time, 4.62 km distance, 7 minutes 22 seconds average pace per km, 129 bpm average heart rate. Below are three circular performance gauge charts showing 100.3% adherence, 100.2% duration, and 99.3% distance against target goals. A teal Garmin badge shows "#5380" in the top right, indicating the activity was imported from a Garmin device.

Today's run was Interval training. 5 intervals of 3 minutes at 5:38 pace, with 3 minute cool downs between, and a warm up and cool down at either end. I still feel like these runs aren't quite pushing me enough. I needed either a couple more repeats, or a faster […]

[Original post on blahaj.zone]

Screenshot of a TrainAsOne mobile app workout summary with a clean white interface. Activity titled "W5379CK/5 Economy" completed today at 08:19, with expected temperature 21.1°C and UV index 0.53. Key metrics displayed: 1 hour 16 minutes 1 second total time, 9.21 km distance, 8 minutes 15 seconds average pace per km, 130 bpm average heart rate. Below are three circular performance gauge charts showing 101.1% adherence, 100.0% duration, and 100.5% distance against target goals. A teal Garmin badge shows "#5379" in the top right, indicating the activity was imported from a Garmin device.

Screenshot of a Garmin Connect mobile app running activity summary with a dark topographic map background. The route is shown as a white line with three dots marking progress along a 9.22 km course. Activity titled "Brisbane - W5379CK/5 Economy" on 3 Mar at 08:19, with temperature 21.1°C and UV index 0.53. Key stats displayed: 9.22 km distance, 130 bpm average heart rate, 8:15 per km average pace, 1:16:01 total time, 712 total calories burned.

Another almost 10km run today, still at economy pace. I'm starting to get frustrated with how slow economy pace feels, which is good and bad. They're meant to feel like easy miles, and it's good that a 10km run can feel easy, but I need to sink my teeth in to […]

[Original post on blahaj.zone]

Screenshot of a Garmin running activity summary with a dark topographic map background. The route is shown as a white line with two dots marking start and finish points along a 4 km course. Activity titled "Brisbane - W5377CN/2 Threshold" on 1 Mar at 07:24, with temperature 23.9°C and UV index 0.58. Key stats displayed: 4.03 km distance, 127 bpm average heart rate, 7:27 per km average pace, 30:00 total time, 317 total calories burned.

Screenshot from the Garmin connect fitness app showing two performance charts for a 30-minute threshold running workout. Top chart displays pace data with average of 7:27 per km and best of 5:17 per km, showing a blue line for actual pace against a white target pace line. The chart shows two distinct high-intensity intervals around 12 and 18 minutes with vertical white bars indicating threshold segments. Bottom chart shows heart rate data with 127 bpm average and 144 bpm maximum, displayed as a red filled area graph with matching peaks during the threshold intervals.

Today's run was Threshold run. 7 minutes at economy training pace, and then two rounds of 6 minutes at threshold pace, with a 2 minute gap, finishing up with another 7 minute economy cool down

I definitely feel like I need to do another assessment run with […]

[Original post on blahaj.zone]

Screenshot of a fitness app showing two performance charts for a 32-minute running activity. Top chart displays pace data with average of 7:49 per km and best of 3:57 per km, showing a blue line for actual pace against a white target pace line. A dramatic spike in pace appears around the 15-minute mark, with vertical white bars indicating interval training segments. Bottom chart shows heart rate data with 124 bpm average and 153 bpm maximum, displayed as a red filled area graph that rises sharply during the same interval period around 15 minutes, with matching vertical white bars indicating goal recovery heart rate during the recovery legs of the intervals.

Screenshot of a TrainAsOne workout summary with a clean white interface. Activity titled "W5375BQ/2 Tabata" completed today at 07:24, with temperature 25.2°C and UV index 0.53. Key metrics displayed: 32 minutes total time, 4.1 km distance, 7 minutes 49 seconds average pace per km, 124 bpm average heart rate. Below are three circular performance gauge charts showing 102.2% adherence, 100.0% duration, and 101.1% distance against target goals. A teal Garmin badge shows "#5375" in the top right, indicating the activity was imported from a Garmin device.

Today's run was a Tabata run. 14 minutes at training pace before, 8 20 second repeats at sprint pace, with 10 second cool down, finishing with another 14 minutes at training pace.

As always, I struggle with getting the pace right on the high speed bursts […]

[Original post on blahaj.zone]

Screenshot of a Garmin running activity summary with a dark topographic map background. The route is shown as a white line with two dots marking progress along a 9.34 km out and back course. Activity titled "Brisbane - W5374BP/3 Economy" on 24 Feb at 07:04, with temperature 24.0°C and UV index 2.35. Key stats displayed: 9.34 km distance, 131 bpm average heart rate, 8:15 per km average pace, 1:17:01 total time, 732 total calories burned.

Screenshot of a TrainAsOne workout summary with a clean white interface. Activity titled "W5374BP/3 Economy" completed today at 07:04, with temperature 24.0°C and UV index 2.35. Key metrics displayed: 1 hour 17 minutes 4 seconds total time, 9.34 km distance, 8 minutes 15 seconds average pace per km, 131 bpm average heart rate. Below are three circular performance gauge charts showing 101.6% adherence, 100.1% duration, and 100.9% distance against target goals. A teal Garmin badge shows "#5374" in the top right, indicating the activity was imported from a Garmin device.

Today's run was an economy run at close to 10km. My longest in a while, and pretty easy because of the slow pace.

#running #workout #TrainAsOne

Another progression run today. Three 20 minute legs, each progressively faster, finishing at a goal pace of 6:15 (Which is about my 5k pace). It was quite hot towards the end, so I struggled to maintain the pace in the last leg. I'm regretting the late night and […]

[Original post on blahaj.zone]

A screenshot of graphical data from my run. It shows 5 peaks of high pace, which I held consistently, with 5 slow intervals between them. The graph shows that my heart rate came back down to the goal rate during each of the 5 recovery intervals

Interval run today. 5 sets of 3 minute intervals at fast pace (5:35m/km). I left it a little bit later in the morning, so it started to warm up, but overall, it felt pretty good.

#running #workout #TrainAsOne

A graph from the Garmin mobile app showing heart rate and other data from my run. The data referenced in my Sharkey post refers to the pace segment of this screenshot, which shows 3 fast segements with a goal line for the pace I was meant so sustain, combined with a bumpy filled section, that shows my pace over time. In the third high pace segment, my red pace starts almost at the goal pace, but slips further from it with time.

Today, TrainAsOne pushed me a little bit harder than I was able to sustain.

It had me doing slightly faster than my 5km pace, in 3 10minute bursts, with 9 minutes of slow run before and after.

With parkrun yesterday, by the 3rd fast segment of today's run, I […]

[Original post on blahaj.zone]

A map of my run along the Kedron parkrun course, with the following stats Brisbane - W5365CA/1 Parkrun 20.8℃ 0.55U Distance 5.03 km Time 31:19 Avg Pace 6:14 /km Total Ascent 7 m Calories 417

A valentines parkrun today. Light drizzle, and cooler weather meant that I did a pretty good time today. I'll be back under 30 minutes in a few weeks I hope.

#parkrun #running #workout #TrainAsOne

Screenshot of text that reads Threshold run 5364CR/9 22.4℃ and 0.55 Total: 42 minutes (~5.8 km) [20.6 load] Run steps: Easy run for 9 minutes at 08:17 /km (08:23 to 08:08), 116 bpm (113 to 119), [1.1 km]. Perform the following steps 2 times Run for 2 minutes no faster than 09:38 /km, (09:58 to 09:26), 110 bpm (102 to 113), Fast run for 10 minutes at 06:12 /km (06:20 to 06:04), 143 bpm (139 to 146), [1.6 km]. Easy run for 9 minutes at 08:17 /km (08:23 to 08:08), 116 bpm (113 to 119), [1.1 km].

A screenshot of the course I ran along Kedron Brook, with the following statistics Brisbane - W5364CR/4 Threshold 21.6℃ 1.19 Event Type: Uncategorized Distance 5.81 km Time 42:01 Avg Pace 7:14 /km Total Ascent 4 m Calories 467

Today's planned workout was a Threshold run. A slow opening leg and closing leg, with two 10 minute fast paced legs in the middle.

#TrainAsOne #workout #running

A map showing a running route, out and back along a Kedron Brook. Stats Brisbane - W5363CM/1 Economy 25.2℃ 2.44U Event Type: Uncategorized Distance 1.82 km Time 15:01 Avg Pace 8:16 /km Total Ascent 4 m Calories 139

I've increased my runs to 5 times a week, which means that TrainAsOne is giving me more shorter runs to keep my week by week build up at the same rate. So another quick economy run today, not much to note. Next run will be Friday, which will be a longer one

A map of a run alongside Kedron brook. The following stats are listed Brisbane - W5359CO/1 Economy 26.0℃ 0.81U Event Type: Uncategorized Distance 2.91 km Time 24:01 Avg Pace 8:15 /km Total Ascent 7 m Calories 227

Today's run was a short economy pace run. Nothing much to see here.

#running #TrainAsOne #workout

Storm Éowyn managed to keep me from running for a couple of days - or at least that’s my excuse! Managed to do a few intervals today though in between storms.

#trainasone #stravauk #garminuk #edinburghrunning

Had a break from running for a couple of weeks. Started again yesterday with a 5k and then a longer run tonight. Felt good to be out and about again.

#garminuk #stravauk #trainasone #edinburghrunning

Day off so out for a run. Felt quite tired on the way round. Nice to be out in the daylight though.

#trainasone #stravauk #garminuk #edinburghrunning

Slowly my running motivation is coming back. It makes it easier when the weather’s nice like today. Back to work next week so that’ll be a test of my running resolve. #garminuk #trainasone #stravauk #ukrunning #edinburghrunning