9k this early morning at Sapan Hin... Threshold/VO2 intervals 3 x 7min @ 4:40 with 2min rib.... we definitely arrived at the hot season... however, the views after the run are always a stunning reward. #running #effortlessrunning #Phuket

8k, unplanned tempo/threshold training.... I just felt good and let it flow... the outcome was a nice high cadence, fast, feel good pace.. in a whopping hot and humid environment 🥳🤷 #running #effortlessrunning #Phuket

19k this early morning at whopping 28°C and 80% humidity at 6am 🥳 however, the views were amazing, again.. #running #effortlessrunning #Phuket #SunriseRun

8k tempo base pace at a high cadence, low heart rate ... I felt amazingly fresh... let's wait what happens tomorrow at the long run...
Beautiful morning views, as usual, happy Friday, peeps #running #effortlessrunning #Phuket

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

16k short-long run... beautiful views as usual at my running hood... happy weekend, peeps... #running #effortlessrunning #Phuket

7k easy recovery jog... cost me some discipline to stay with a 8 min pace... #running #effortlessrunning #Phuket

Track Thursday
Warm up... 5 x 320 @ 4 min / 200 rib .... cool down.... 4 x 100 strides / 100 rib... cool down... all a bit weird this morning.... 😅🤌
Wishing you all a great day.... #running #effortlessrunning #Phuket #track

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

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

21k gentle long run this morning... happy weekend, peeps #running #effortlessrunning #Phuket #BangWadDam

Gentle 8k run this late morning at my running hood... I just went with the flow.... #running #effortlessrunning #Phuket

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

Seems all is good again... easy 6k felt great this morning... aiming for a long run tomorrow #running #effortlessrunning #Phuket

A new mobile coffee shop popped up at Bang Wad Dam #running #effortlessrunning #Phuket #mobilecoffeeshop

What a diffrence a day make....
Should have been a base pace long run... turned out to be a bit of a tempo run... 🫣😅 it's getting hot out there after 8 in the morning... 16k done & dusted #running #effortlessrunning #Phuket

10k "everything feels different" run... Couldn't really decide how to run... very hazy this morning.. the yearly air pollution kicks in... Garmin was all over the moon... restarted itself 2x during the run... 😎🤌 #running #effortlessrunning #Phuket #smog

10k pleasure run at my running hood.... enjoying the early morning hours.... #running #effortlessrunning #Phuket

Tempo/VO2 intervals, negative split intervals at 21k pace, 2k warm up - 1x3k - 1k float - 1x2k - 1k float - 1x1k - then last 1k so so.. 😎😂 oh, and it was hot and humid...that's the price to pay when you stay in bed too long.🤷‍♂️
#running #effortlessrunning #Phuket

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

I felt like I needed another recovery jog... 7k done... and I guess it was the right thing to do 🤷🫣😎 humidity is going through the roof lately 😅 #running #effortlessrunning #Phuket

7k easy recovery run/jog/walk this humid early morning at my running hood... #running #recovery #effortlessrunning #Phuket #naturephotography

I felt this morning like I had double of my weight on my hips... gravity was merciless ... as I had to learn at my cool down walk afterwards 🤦🤌😂
Who said cycling is dangerous? 😎
I got the picture done before the stone I stood on brike away .. the last pic 🥳 #running #effortlessrunning #Phuket

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

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

11k base pace run on a sunny Saturday late morning... one hour of fun and sun... 😎 #running #effortlessrunning #Phuket

Tempo / Anaerobic Intervalls
Warm up - 8 x 1 min @ 3:50 / 3 min rib - cool down - 10k done... #running #effortlessrunning #Phuket #BangWadDam

Track Tuesday
2nd run of the day... keeping the intervalls easy.... warm up - 3 x 1300 negativ split 5:10 * 5:07 * 4:59 / 400 rib - cool down ✔️ #running #track #effortlessrunning #Phuket

Beautiful scenery this morning at Sapan Hin in Phuket after the run....
#running #Phuket #effortlessrunning

12k tempo/threshold this morning at Sapan Hin warm up - 4 x 9 min @ 4:50 / 3 min rib - cool down ✔️ happy Chinese new year, for the ones they celebrate... may the 🐎 be with you #running #tempo #effortlessrunning #Phuket