2025-08-07T08:54:19Z https://yabu.me Willem https://yabu.me/npub1q7nzxlezwr926wm4denmmkgwd7u6mzfumyugmqjcfqe6qqtnfxyqex93h0 https://mastodon.nl/system/accounts/avatars/113/372/795/143/186/357/original/165bdf07970461d4.jpeg https://mastodon.nl/system/accounts/avatars/113/372/795/143/186/357/original/165bdf07970461d4.jpeg https://yabu.me/nevent1qqsxy8hqml7h784e0xkd79yttr93chj6e4rccqgz7sl5gf3ucqh565szyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycszf5y70 Tempoblock, 241m EG ✔️<br/><br/>I could also call this session extensive intervals.<br/><br/>I’m slowly heading into the specific phase towards #Monza21. That means threshold and race paces will be touched more frequently.<br/><br/>Warm up<br/>• 3km @ 5’30/km<br/><br/>Blocks 4x<br/>• 1,8km @ 4’10/km, rest 2’ @ 5’30/km<br/><br/>Cool down <br/>• 3km @ 6’00/km<br/><br/>#hardlopen #running #runnersofmastodon 2025-08-07T05:34:05Z https://yabu.me/nevent1qqs2efry7r3x42fq85wl84yulf6m5dakc755kuwa5ct06rlhawaasngzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs07q90f Intervals on the track ✔️<br/><br/>Power training this week. I usually enjoy these sessions because it&#39;s relatively controlled suffering. Not all-out like last week&#39;s intervals. 😅<br/><br/>There won&#39;t be complete recovery (because I’m focused on power), but enough to maintain the intensity despite lactate buildup.<br/><br/>Warm up<br/>• 15’ @ 6’00/km<br/><br/>Reps 5x<br/>• 800m @ 4’00/km, rest 3’ @ 6’00/km<br/><br/>Cool down<br/>• 10’ @ 6’30/km<br/><br/>#hardlopen #running #runnersofmastodon #Monza21 2025-07-21T06:50:11Z https://yabu.me/nevent1qqspm7a97lveave0qkyzt9vluwnpeupf29m5nplemfj8h768se4xujqzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsfpwmhy In reply to <a href='/nevent1qqsy2a5xyfsayxpps8andxchcq9rmkylehfwd6gxtluq8zljy7t0gzggscqm5'>nevent1q…cqm5</a><br/>_________________________<br/><br/>Truly a beautiful family 😊 2025-07-07T13:34:28Z https://yabu.me/nevent1qqszkeq0k2l2620dzk2s84dsfygpvpq7f0rjs7gncg3x2gns4avjq7gzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsaqxlnz In reply to <a href='/nevent1qqsv55z86q0jnlreamg8mrjgxskjz5vfe3kdsr0jj55s5ffm0wdkpasagk8kl'>nevent1q…k8kl</a><br/>_________________________<br/><br/>Welcome to the old men’s club 🤣 and happy birthday to your beautiful angel 😊 2025-06-19T16:28:32Z https://yabu.me/nevent1qqsg8sm5yrdxe4s0fytnfpklks6da3ftfmjtk32xsfc526zfeln8xzqzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsjkkquv I really pushed myself today. I just took a glance at today’s heart rate. Max 210.. 🙈<br/><br/>#hardlopen #running #runnersofmastodon #trailrunning <a href="https://mastodon.nl/@wheel/114708394401609041">https://mastodon.nl/@wheel/114708394401609041</a> 2025-06-19T09:42:48Z https://yabu.me/nevent1qqsgguzt5tnh9zqex55t9rej7ae0v7ssyg5z74e30et6lhh4ewlfctgzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsuahdvg In reply to <a href='/nevent1qqs9k38mepyjquxqcg0c705cnum9cen7yuz263sx6dyw32j7mpxyy4q9e843p'>nevent1q…843p</a><br/>_________________________<br/><br/>How would your cake looks and taste like aged by 30 years? 😁 2025-06-15T11:05:52Z https://yabu.me/nevent1qqs8979nes9ph2s70xyz949z5lfhftd479rltxd053wy6p4v95pphkszyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsngmvyl In reply to <a href='/nevent1qqsdkxs5hq2wjncx27cwa58egs5gk2da6dqtd9vywrmfa2f4nadpsgq7mfgq2'>nevent1q…fgq2</a><br/>_________________________<br/><br/>That’s great news, Lee. Hope for the best 🤞 2025-05-21T16:29:20Z https://yabu.me/nevent1qqst8n8s3wrwn2g7gn6rxu8ehqyl66vdysm9wjf5ypta30nlv0cwc7qzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsp2v558 A nice 10km course around the ‘Idroscalo’ in Milan with many participants and very warm. ☀️<br/><br/>I had covered my watch with tape and was planning to run around 6’45/km by feeling, but to my surprise I suddenly saw the 50’ pacers in front of me. 🙈<br/><br/>My clocked time was 50’48. I don’t know the official time yet. No medal this time, but a nice shirt again. ☺️<br/><br/>Nice run! 🏃‍♂️ <br/><br/>#hardlopen #running #runnersofmastodon<br/> <img src="https://mastodon.nl/system/media_attachments/files/114/445/373/613/020/817/original/94be05477d61efbd.jpeg"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/114/445/374/713/022/950/original/b42809bfeff482c7.jpeg"> <br/> 2025-05-03T18:43:55Z https://yabu.me/nevent1qqsqae8g0sl2cqgkd66h3fqqsfu65h8c85v0e5aq4g2njg9cntrf2ggzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs62xje3 It&#39;s only been 18 months this month since I started running again in October 2023 after a 33 year break, but it feels like I&#39;ve been running again for many years now.<br/><br/>Sense of time apparently changes as we age. 🤔<br/><br/>#hardlopen #running #runnersofmastodon 2025-04-15T08:24:42Z https://yabu.me/nevent1qqs2q4n6hf85qf4phwzyv8hgpuvz2yrqz94svkzffc4ve6ztfxna55czyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsh0n5wq In reply to <a href='/nevent1qqsv228sptuc8c7ukw9maps7dvk7p9umqsg9wf8ccgzdq7qzvazv8dsps2kga'>nevent1q…2kga</a><br/>_________________________<br/><br/>Agree! 💯 2025-04-10T18:47:04Z https://yabu.me/nevent1qqsd3q67kpawja3wqrg60v5qe78jyhrvwufxspeu3mxztqkfhcxh2uczyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs8kyka0 Recovery run 5km @ 6’40/km, 39m EG ✔️<br/><br/>Luckily DOMS (delayed onset muscle soreness) never happened. 😃 Nevertheless I continue to run slow and short to allow my body to recover well. ☺️<br/><br/>I may have recovered on a cardiovascular level – low resting pulse, enough sleep – but the mechanical load will continue to linger for a longer time.<br/><br/>So I don&#39;t set myself a next goal at this moment. Even the planned 10k on May 3rd will be a recovery run. The last one. 😁<br/><br/>#hardlopen #running #runnersofmastodon 2025-04-10T05:14:22Z https://yabu.me/nevent1qqsyq84s7dp7q6a5a5qmfszjkw3dhm72aa3f6a5lddsesks8res56vgzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsh53jqf In reply to <a href='/nevent1qqs8fp52pvycfp8unssv8cd6yres30d08vswh7m28slw55ers3sclwgmvc5zl'>nevent1q…c5zl</a><br/>_________________________<br/><br/>Staying upright is already an achievement for us old men 😆 Enjoy your flexi retirement 😁 2025-04-10T05:10:33Z https://yabu.me/nevent1qqsxxt2hd7jtkdkez2txj9jant0edzammdrj22hth0ntf4mgc7gk4eqzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsvksupw Winter season is over. Back to my retired status. 😁<br/><br/>And back to my regular strength training for runners: upper and lower body every three days, core stability every day. 💪<br/><br/>#hardlopen #running #runnersofmastodon 2025-04-08T19:16:52Z https://yabu.me/nevent1qqs0kzuue3kg3wfa00kkghnwcp6494rcjs9ynkxhrejt7l4fk3ruquqzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsgxkx0s In reply to <a href='/nevent1qqs0ldz5dwq9lvfzeucd000ntp640xcztshuhgr5fqej7q8pwuxxewqhvycy8'>nevent1q…ycy8</a><br/>_________________________<br/><br/>Me neither 😋 2025-04-07T10:26:09Z https://yabu.me/nevent1qqsz57vyt92l4j0lcuf0v4qtv0pxsqfaxcr75dwx37uzddfvqage0hgzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs38un8e In reply to <a href='/nevent1qqs2r23ggpjgmt80wkf8rfy6dgs09u803dz32urmtjnyhxlrh8p2znca8ljl8'>nevent1q…ljl8</a><br/>_________________________<br/><br/>Every runner here on Mastodon gets infected with the Lee-virus 😁 2025-04-07T10:24:02Z https://yabu.me/nevent1qqsz2eyra2rqtcfugn5t6lg0efxr5vxn6xqq6daukhtdzex32aqv8dgzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsrs0mph My first marathon ever completed. 🎉<br/><br/>I met some nice people at the starting area and chatted with them the entire marathon. 😊<br/><br/>We walked at all the water points and I had to stop twice to pee. 😁<br/><br/>I stopped halfway and greeted my family. 😍<br/><br/>The crowd along the entire route was fantastic. A great experience and I had no problems at all. 👌<br/><br/>My finish time? I have no idea. 🤷🏻‍♂️<br/><br/>#hardlopen #running #runnersofmastodon #MilanoMarathon<br/> <img src="https://mastodon.nl/system/media_attachments/files/114/291/263/111/855/450/original/82500bbbe50e12ed.jpeg"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/114/291/264/104/482/758/original/9b30504d89494d66.jpeg"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/114/291/265/041/624/550/original/f128fdae2e61de61.jpeg"> <br/> 2025-04-06T13:31:48Z https://yabu.me/nevent1qqs25cu3g82nzjt8pake7ltarwgredys3tqsyxl7k8g4n53per0qqpczyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs24379e In reply to <a href='/nevent1qqsvsxsstgycnvlqe2swu0e6a9e3f2ksmtycjhgm3vks9xvmdygpt7c3cy3sj'>nevent1q…y3sj</a><br/>_________________________<br/><br/>If I ever get to the finish line and I’m still alive I surely will search for a coffee bar with cakes. Lots of cakes. 😁 2025-04-05T05:03:45Z https://yabu.me/nevent1qqspw5ghcwp99v6vwl5lm7j8fsxg37ssyswrugqt8x6t0tr37est04gzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsxxwu0f My fueling strategy for #MilanoMarathon looks like this:<br/><br/>Yesterday and today a drink mix.<br/><br/>Tomorrow: a drink mix and a bar.<br/><br/>Sunday: drink mix and two or three bars for breakfast.<br/>Just before the start a gel and during the race a gel every five kilometers. From km 25 alternated with a caffeine gel.<br/><br/>If anyone has experience with the marathon and has a better alternative, I&#39;d love to hear about it.<br/><br/>#hardlopen #running #runnersofmastodon<br/> <img src="https://mastodon.nl/system/media_attachments/files/114/280/684/435/403/783/original/8deea42c04754939.jpeg"> <br/> 2025-04-04T16:41:06Z https://yabu.me/nevent1qqsdj7xcff50xrjam9j8a4s2hm9hpz55hurrpnn89e5p6r7d0cddl7szyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsl9heln I just picked up my bib.. 🏃🏻‍♂️<br/><br/>#MilanoMarathon: days -2<br/><br/>#hardlopen #running #runnersofmastodon<br/> <img src="https://mastodon.nl/system/media_attachments/files/114/280/053/880/594/418/original/e168d752f562e697.jpeg"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/114/280/054/762/514/842/original/783e8b85a36473bc.jpeg"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/114/280/055/590/187/197/original/6aebce00605f17dc.jpeg"> <br/> 2025-04-04T14:01:05Z https://yabu.me/nevent1qqszxmfmec6vlgfch75d8tkxcx4rwyhrh5gkq525vw2jk6a7dze4auszyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycst609qj I went to the podiatrist yesterday who removed a piece of glass. I hope it doesn&#39;t cause too much trouble today during my 8,5km recovery run. 😬<br/><br/>Milano Marathon: days -6<br/><br/>#hardlopen<br/>#running #runnersofmastodon #MilanoMarathon<br/> <img src="https://mastodon.nl/system/media_attachments/files/114/260/943/523/154/114/original/f5352fc941c7e126.jpeg"> <br/> 2025-04-01T05:00:39Z https://yabu.me/nevent1qqs86s9s5mf9p6yfvagxh83w8a5nkwaps7lp46lqqv3k2tq42lqhcnszyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs7mmzmx In reply to <a href='/nevent1qqswpc4qww0eac5q0npzanjd5wehjfpmcg9c755curr4uw6xresfu9s24nsys'>nevent1q…nsys</a><br/>_________________________<br/><br/>The best of luck! 💪<br/><br/>Personally I don’t like the Palladino schedules in the Stryd app so I make my own, but I’m curious how it works out for you. 2025-03-19T05:37:03Z https://yabu.me/nevent1qqsz56hgzjxkd3whgzfkl7zcjgkf9t663aj45flts5vq8wx5au2tjsgzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsv076lq In reply to <a href='/nevent1qqswxnt3tu0lfu6edvwrpv04p9yaxqxgkqw3rtzwvjxj7dvt0a39klsrps3uq'>nevent1q…s3uq</a><br/>_________________________<br/><br/>I’ll take another day of rest. Tomorrow I’m going to sit down and start puzzling to reschedule the last three weeks of my marathon training. If everything is going well Monday will be my first run in almost ten days. 🤞 2025-03-15T12:35:21Z https://yabu.me/nevent1qqszx5uj7xgry59g0xs9edzqyxetev82ar0geawc9cs4j0pfv03tteszyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsjt4z46 I&#39;m starting to feel like running again. That&#39;s a good sign. 😃<br/><br/>#hardlopen #running #runnersofmastodon #MilanoMarathon 2025-03-15T12:19:08Z https://yabu.me/nevent1qqsdqsechjaglcp7efeq7mk7h6wjy2g4dxj3k50k4zl9nxpyzj00k8gzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs8r0hhv In reply to <a href='/nevent1qqsr0lw2py7uwhsssdll9gdd8nns79jd5grwxrg5rff5jgpccv997ecuppr3d'>nevent1q…pr3d</a><br/>_________________________<br/><br/>It sucks, being ill. Hope you’re feeling better soon. 2025-03-08T14:59:42Z https://yabu.me/nevent1qqs9kzte3vxq64l9uunm6eaezdx7jjgrknmfk79vwq3k5f03w25ruhqzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs9wzc0c Today I have a 20km LSD on the program, but I skip it because I have caught a cold and have a slight fever. 🤒<br/><br/>I don&#39;t want to risk having to cancel the marathon later, because I didn&#39;t listen to my body. 😊<br/><br/>#hardlopen #running #runnersofmastodon #MilanoMarathon 2025-03-08T06:24:01Z https://yabu.me/nevent1qqstgktd05ccgeqscxn84vz5ej64ppd65pllmndd3jstw60j6qxl8zczyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs00ez4l In reply to <a href='/nevent1qqsqurtzgmc45txw9z83zpdayj0t367lwp0swrt983x5wx6wrx6gessvy8z7x'>nevent1q…8z7x</a><br/>_________________________<br/><br/>No, not at all. It was a very comfortable run ☺️ 2025-03-04T19:13:00Z https://yabu.me/nevent1qqsgk55zzp3r9rck64g3tlklcyn683vjf8npd27dt3kslh3rcttqprczyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs0da3xe Long run 15km @ 6’20/km, 125m EG ✔️<br/><br/>This second 15km session today was very comfortable compared to the one this morning. This morning it was freezing cold while now it was a nice temperature.<br/><br/>During my runs I don’t look at my heart rate so I took a look now to see the difference between the two runs. This morning the average bpm was 116 while now it didn’t even go over 100 (avg. 97). I use a Polar H10 chest strap.<br/><br/>#hardlopen #running #runnersofmastodon #MilanoMarathon 2025-03-04T18:35:39Z https://yabu.me/nevent1qqsgmvxf0zmz6tgc795kwh4j0rfmwku3459sjszcewd9sehwdrwettczyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs5z7aac In reply to <a href='/nevent1qqs29fng3sa34fuwfst28rzrl46l4tkdj7cwa5vvwfxxp3jfhal6wegafvzfp'>nevent1q…vzfp</a><br/>_________________________<br/><br/>Yes, it’s fun meeting a lot of people and playing with the little kids. Even though I’m retired, working in the winter is fun. And.. the winter is over before I even realize it 😁 2025-02-18T15:46:59Z https://yabu.me/nevent1qqsf8wklvcuuwfr5psyktcgyrrr4cqmhds8kuuxjj9r0f8rr3qg5ztczyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs0glzec In reply to <a href='/nevent1qqsy0qm03t0a8alsc2te07m4fzghvgk74ckvcphspu2n0cz7ssnw5fc0933dv'>nevent1q…33dv</a><br/>_________________________<br/><br/>My legs are like lead. When I’m at the ski lifts I’m standing almost all day on a square meter. That’s not a proper way to train also for a marathon 😁🙈 2025-02-18T12:54:49Z https://yabu.me/nevent1qqsq79vmk4fnenp23g952lnr7nwp6fvafp3p7fvtv8x63ss99p44z9szyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs3zw79d Endurance run 12km @ 6’15/km, 132m EG ✔️<br/><br/>#hardlopen #running #runnersofmastodon 2025-02-18T12:11:17Z https://yabu.me/nevent1qqsr4fc8dqxn787w2k7cn44r4qraqlkkd9v90fewym6w7wmm0q032dszyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsw8tdg5 Working on the ski lifts from morning till night combined with marathon preparation is starting to take its toll. My legs feel heavy and it’s not getting any easier with a few tough weeks ahead. 🤪<br/><br/>I just finished the last fast intervals session. In the next few weeks, I&#39;ll be focusing more and more on my marathon pace (and maintaining it 😬).<br/><br/>🔥 15’ @ 6’00/km<br/>👟 5x 800m @ 4’20/km, rest 200m @ 6’30/km in between <br/>❄️ 10’ @ 6’00/km<br/><br/>#hardlopen #running #runnersofmastodon 2025-02-17T19:23:53Z https://yabu.me/nevent1qqs9ffzmy29kktakgd79f7rchrpqxzgws0r208adrw0ydkslhyru86qzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsln5yhy I received an email from the Milano Maratona organization with a picture of the official medal. Truly a showpiece. An extra motivational boost to finish. 😁<br/><br/>#hardlopen #running #runnersofmastodon<br/> <img src="https://mastodon.nl/system/media_attachments/files/113/991/066/293/503/757/original/2605be99cdd54f36.jpeg"> <br/> 2025-02-12T13:07:20Z https://yabu.me/nevent1qqsgwxau8z2q88ksh0uvkevfqr4wjxgqqse960f567gk97mwleugykgzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsjn0q5s I should change my name to ‘the running snowman’ as I was completely white when I came back from my run. ⛄️😁<br/><br/>The valley was transformed into a beautiful landscape and the fresh snow provided extra cushioning, which made running very pleasant. <br/><br/>Long run in the valley 15km @ 6’21/km, 126m EG ✔️<br/><br/>#hardlopen #running #runnersofmastodon<br/> <img src="https://mastodon.nl/system/media_attachments/files/113/967/839/681/579/981/original/6a9b96806a2c029b.jpeg"> <br/> 2025-02-08T10:40:29Z https://yabu.me/nevent1qqsrgup4l673tx7juzp648xqq3zf7m7f0d2zcwn25nuyxl4lg9xrsfczyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs7sk6ws Race day. Bergamo21.<br/><br/>I’ve set my power range from 253W to 266W and wanted to average 258W.<br/><br/>The first 6km it was so crowded that I couldn’t hold my pace to this range. After this the crowd slowly began to dissolve and I could start to stay in my power range.<br/><br/>I don’t know yet what my official time is, but I clocked 1:47:42. Given my poor preparation I’m happy with this result.<br/><br/>21,1km @ 5’08km, 100m EG ✔️<br/><br/>#hardlopen #running #runnersofmastodon<br/> <img src="https://mastodon.nl/system/media_attachments/files/113/934/094/873/229/007/original/880eb516b334fff4.jpeg"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/113/934/095/808/583/010/original/ff7a1bbe50ca857e.jpeg"> <br/> 2025-02-02T11:38:58Z https://yabu.me/nevent1qqszwyd6kecsql7dxwlue5grk46hgtrfzjc8yr0ve4kysy28vmcxprczyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs2flefg In reply to <a href='/nevent1qqspv4t8ck6xu7jvs7dmp79vmlls5mrxycfrv4dekzz8m055qtljsmgx86xht'>nevent1q…6xht</a><br/>_________________________<br/><br/>I can see in picture 1 that you’ve also ran a slice of cake 😁 2025-01-25T19:31:03Z https://yabu.me/nevent1qqsz2mywxqz88t9hyn03pzp3krrqxg53wdklkv7jqx2xnjam9s3pvgczyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsraxa3s Tempo run 14km, 131m EG ✔️<br/><br/>If you’d ask me, when running there is nothing more enjoyable than block training 😁<br/><br/>• 3km @ 6’23/km<br/>• 2km @ 4’58/km<br/>• 3km @ 6’23/km<br/>• 2km @ 4’58/km<br/>• 4km @ 6’23/km<br/><br/>#hardlopen #running #runnersofmastodon 2025-01-23T19:15:04Z https://yabu.me/nevent1qqs0d3kjkc33erk3wzmuv62a9sr3yldn3zsdgszwfeg4753ty2ux2yczyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsny08hd Easy run 10km @ 6’08/km, 71m EG ✔️<br/><br/>#hardlopen #running #runnersofmastodon 2025-01-21T19:18:00Z https://yabu.me/nevent1qqsw56dyd5cgu3kpxq870tdlc0xnpr3f6vhpzst7tcfq5ukfw7h4lgszyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs5rqa33 Intervals in the valley, 68m EG ✔️<br/><br/>🔥 15’ @ 6’25/km<br/>👟 8x 800m @ 4’44/km, rest 1’ @ 6’30/km<br/>❄️ 10’ @ 6’25/km<br/><br/>It was freezing cold, it was raining and it was sometimes slippery 🫤<br/><br/>After two intervals I thought I was dying and after four intervals I saw a bright light in a tunnel. Or was it my headlight? 😁<br/><br/>Well, I finished this workout and the feeling afterwards was just great. It’s always afterwards 😅<br/><br/>#hardlopen #running #runnersofmastodon 2025-01-20T19:15:24Z https://yabu.me/nevent1qqs0340kp7yvlgs5l5dfct3ax4lvmpgk7elzhvj87gglwqwn4dyrgcqzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycspqlwce Tempo run 10km, 69m EG ✔️<br/><br/>🔥 2km @ 6’24/km<br/>👟 6km @ 5’01/km<br/>❄️ 2km @ 6’30/km<br/><br/>#hardlopen #running #runnersofmastodon 2025-01-16T19:17:15Z https://yabu.me/nevent1qqsy0zhw9kd0ecsg373ys6g2gwxnzwpqw8gm2s7frd6tuvm3th225kqzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycslsttfy In reply to <a href='/nevent1qqswvfxjv3x3klvshndf5tzqhu8alm7luw5axrm58ry36gvwyqsvxqgq78m4h'>nevent1q…8m4h</a><br/>_________________________<br/><br/>Happy anniversary! What a lovely couple 😊 2025-01-16T19:15:16Z https://yabu.me/nevent1qqs8c0elljwrkdjp2tvsxtsv5fz6lq7d268nm0cnsvrcx54q84jylngzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsfjd8vx In reply to <a href='/nevent1qqs8d9n206x7lrw4lyc625xu3gz5twkd8637zglqgxzmugc87x5n2qqzqv6zw'>nevent1q…v6zw</a><br/>_________________________<br/><br/>It was. 🤪 Freezing cold, dark and I was hungry 🤣 2025-01-13T20:21:34Z https://yabu.me/nevent1qqswzf2mfgass9v3xm5wzxeye6ra5hwwxkl802lwh6neyg4y220vruszyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsajgpgr Intervals in the valley, 64m EG ✔️<br/><br/>🔥 15’ @ 6’25/km<br/>👟 7x 1000 @ 4’55/km, rest 2’ @ 6’30/km<br/>❄️ 10’ @ 6’25/km<br/><br/>#hardlopen #running #runnersofmastodon 2025-01-13T19:37:38Z https://yabu.me/nevent1qqsr57aah2gg6unv3qvvmhd7u4j5lvp9r9celkdrd2svlw5qt6er8pgzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs0x635k In reply to <a href='/nevent1qqsznm3ksmp53un38t3l5gyzecsvz9svuz4l3dwlvpz2hg9q69ms83cwywuj4'>nevent1q…wuj4</a><br/>_________________________<br/><br/>Oh, porridge. You can wake me up for that 😋 2025-01-11T16:16:29Z https://yabu.me/nevent1qqszsrjkru2hmvw8ggznycqqv643nwuggq7ut523udwf07uamcgejaqzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs9ufh5k The metrics of those 4 splits..<br/><br/>#hardlopen #running #runnersofmastodon<br/> <img src="https://mastodon.nl/system/media_attachments/files/113/771/030/866/500/558/original/5ff0339d62d12d2f.png"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/113/771/031/484/298/690/original/89ed80a3178adf61.png"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/113/771/031/941/715/944/original/f74805cce4f2ec03.png"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/113/771/032/387/197/771/original/08c8b701e0be91e8.png"> <br/> 2025-01-04T16:29:48Z https://yabu.me/nevent1qqsvsmmw3nyled2ruwle4scgssv3vly6eelcm5y0w7ms8wjetlmejqczyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycstuxyud The whole run was slightly going uphill and downhill, but only the first part was mainly going uphill as you can see in the graph in picture 1.<br/><br/>The 55’ steady run was for the main part going uphill so I had to reduce the pace to stay in my target power zone. The same goes for the cool down, but that was downhill, so I had to speed up a bit to stay in the right zone.<br/><br/>#hardlopen #running #runnersofmastodon<br/> <img src="https://mastodon.nl/system/media_attachments/files/113/771/008/932/130/149/original/6938e68b2f89d38c.jpeg"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/113/771/009/246/380/448/original/9a9850bcdf3c0995.jpeg"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/113/771/009/686/224/387/original/e423ee2046c38a1b.png"> <br/> 2025-01-04T16:24:01Z https://yabu.me/nevent1qqsxm6pkmyffrshg3c5mtmej2syunmw4xzpd7e6jz3lnypn9lk0lq2gzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsu2r4q5 Last run of this year..<br/><br/>Intervals in the valley, 54m EG ✔️<br/><br/>🔥 8’ @ 6’30/km<br/>👟 2x 1’ @ 4’20/km, rest 2’ @ 7’00/km<br/>👟 3x 7’ @ 4’20/km, rest 3’ @ 7’00/km<br/>❄️ 5’ @ 6’30/km<br/><br/>#hardlopen #running #runnersofmastodon<br/> <img src="https://mastodon.nl/system/media_attachments/files/113/749/260/039/042/031/original/725284c3dc67ed64.png"> <br/> 2024-12-31T20:12:48Z https://yabu.me/nevent1qqsdcdlc9vrdvcdahcvfcelsjylmyz6xlt9gu9gcqr9ckn4uew7jcqqzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycslfck9c In reply to <a href='/nevent1qqswq985gcfzh5hl3nyjfmxvqsxxms4u32vhyh85ux3f4lalvuum9yshnkn04'>nevent1q…kn04</a><br/>_________________________<br/><br/>Happy new year to you and all your loved ones 👊🎉 2024-12-31T19:40:58Z https://yabu.me/nevent1qqsz6mphd90v2psau9g3twcevd04qlg573xsedpvkt4csead836kwrgzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsktnngl Intervals in Parco Nord of Milan ✔️<br/><br/>🔥 12’ @ 6’33/km<br/>👟 2x 1’ @ 4’35/km, rest 2’ @ 6’10/km<br/>👟 4x 2’40 @ 4’35/km, rest 2’30 @ 6’10/km<br/>❄️ 9’20 @ 6’11/km<br/><br/>Merry Christmas to all of you! 🎄<br/><br/>#hardlopen #running #runnersofmastodon 2024-12-25T10:51:28Z https://yabu.me/nevent1qqstacu4ssp2vvrjpm9tfj2x2ryf5x9d8l8vl4289qps0aw2czm6adczyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsf7fw0z In reply to <a href='/nevent1qqst87aqkpp2hdy08dmves9xrnjyjwwsh39qqwf5m9099aqkezn3cgs4kvrk0'>nevent1q…vrk0</a><br/>_________________________<br/><br/>It was 😋 Actually it was a starter, but I forgot to make a picture of the main dish 😁 2024-12-21T18:00:51Z https://yabu.me/nevent1qqs9dltd0qsdfs7hczq43slf3lgzy5skc7ddhrcfh6le4xr6xuu3syszyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs423jyq In reply to <a href='/nevent1qqsft4t478x98eg4qwnaz5fukyrug6jjy9tpu85ycq3g6anqpvtayvqpylmqv'>nevent1q…lmqv</a><br/>_________________________<br/><br/> <img src="https://mastodon.nl/system/media_attachments/files/113/691/945/778/945/588/original/b42d6a1c87cb82f3.jpeg"> <br/> 2024-12-21T17:17:02Z https://yabu.me/nevent1qqsxu8gnlfdgmw7vq4jy733ygtta69edsznt5lwdwq2p0puavgxqusszyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs3gn2vw LSD 14,2km @ 6’32/km, 41m EG ✔️<br/><br/>A nice run with my youngest daughter in a beautiful environment. Three laps around the lake of Segrino.<br/><br/>I tested the gel after about 9km. It was not too sweet and not too sour and was well absorbed by my stomach.<br/><br/>Now having lunch in Elfi&#39;s Bar 😋<br/><br/>#hardlopen #running #runnersofmastodon<br/> <img src="https://mastodon.nl/system/media_attachments/files/113/690/797/253/710/739/original/418aa84a416682d6.png"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/113/690/798/227/695/767/original/ad0d1d1e3ff35564.jpeg"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/113/690/799/483/301/125/original/c33bfe18ea55f2e8.jpeg"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/113/690/800/382/339/491/original/0f2bd92e7e819347.jpeg"> <br/> 2024-12-21T12:25:45Z https://yabu.me/nevent1qqs026v2q5fk2vcq4vc53pgddezw6nrdl6u9mmgfwt50errg5pukh2czyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs33z7u7 In reply to <a href='/nevent1qqsxu39ujan0mxep3h6r60kedttc5qvz8z7hjzgpuhm3h42lk7aj59qtey4nc'>nevent1q…y4nc</a><br/>_________________________<br/><br/>Coming home from the ski slopes this makes my evening. 👊🙏 2024-12-15T18:20:03Z https://yabu.me/nevent1qqsflx4nphc6qxlncejqwc0p6tz2t6q54enw27rt3hfk4etaa78wrqszyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsf0e90y Today a long slow endurance run was on the program. I decided to make it a trail run.<br/><br/>From Bellano over the ‘sentiero del viandante’ to Varenna, up to the castle of Vezio and back.<br/><br/>Pump some altitude meters into the legs with power hiking on the very steep parts. 😁 I have a very satisfying feeling about this run.<br/><br/>10km @ 8’00/km, 443m EG ✔️<br/><br/>#hardlopen #running #runnersofmastodon<br/>#trailrunning<br/> <img src="https://mastodon.nl/system/media_attachments/files/113/651/321/596/231/559/original/c2e45f4b7519a458.png"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/113/651/322/818/112/626/original/abebe944d18a533f.png"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/113/651/323/596/703/212/original/b3c14b57ec8dcf4a.jpeg"> <br/> <img src="https://mastodon.nl/system/media_attachments/files/113/651/324/200/106/865/original/862fce744ce943e4.jpeg"> <br/> 2024-12-14T13:06:26Z https://yabu.me/nevent1qqsgwqmd52ref6zuk2j37k5wr79u5kwujwzm5q55u9769t6ft7clj8qzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycssyz3pc Total darkness and deathly silence in the valley. Only the beam of my headlamp and the crunch of the freezing cold on the path. And my #Stryd occasionally telling me if I was going too fast or too slow. 😁<br/><br/>Another training to be checked off.. 8km @ 6’00/km, 59m EG.<br/><br/>#hardlopen #running #runnersofmastodon 2024-12-12T19:03:03Z https://yabu.me/nevent1qqs22wefmtpgqja6jfjc5npf0g8ks0vze6lat5vh5taw8clt8va0vtszyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs0ec9tc In reply to <a href='/nevent1qqsf3rakeslu9tmserwdga6gq8q8xgtc7qljgxznfj72adz7xsqsypc83qp8x'>nevent1q…qp8x</a><br/>_________________________<br/><br/>Happy to see you back 🏃🏻‍♂️💪 2024-12-08T17:45:41Z https://yabu.me/nevent1qqsrx9rxmmzfhjys8tfv674jzlgqtdf8lp8lgtvju7n45ry4lcwhqeqzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycspd3n3z In reply to <a href='/nevent1qqsxgflllg22uht0rpd84az4fer93vr9yqk43tlvcjpcl9y4uxzl7yszvrs2f'>nevent1q…rs2f</a><br/>_________________________<br/><br/>I hope everything is going well and that you’ll be back on the tracks in no time 🙏 2024-11-24T16:06:01Z https://yabu.me/nevent1qqsg82r4vzae2gvz6y5qd42m3f45lwtv6ud70tfgzwyf30acma7wlrqzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs73pr6g Instead of in my profile I’ll pin this post to the top of my timeline.<br/><br/>Upcoming events:<br/><br/>24 November 2024<br/>🏃🏻‍♂️ 10km city run in Milan<br/><br/>02 February 2025<br/>🏃🏻‍♂️ Bergamo Half Marathon<br/>🎯 🤷🏻‍♂️ (depends on this winter’s conditions)<br/><br/>06 April 2025<br/>🏃🏻‍♂️ Milano Marathon<br/>🎯 🤷🏻‍♂️ (depends on this winter’s conditions)<br/><br/>#hardlopen #running #runnersofmastodon 2024-11-23T17:42:08Z https://yabu.me/nevent1qqsx44p6sfm3k80gjvpzanr936rscnd5g8f5k5j4q5t20rtjs4vhyrgzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsyjqqy7 I’d rather see my daughter happy than chasing my own goals, so I decided to put my half marathon goal aside and run the non-competitive 10km with my little girl on Sunday. After all, she&#39;s been looking forward to this for months. 😊<br/><br/>#hardlopen #running #runnersofmastodon <a href="https://mastodon.nl/@wheel/113504842181099471">https://mastodon.nl/@wheel/113504842181099471</a> 2024-11-21T14:48:23Z https://yabu.me/nevent1qqs8mdrtz2sv6q0wa4amue7wy38xvyrd49uv3rltjl920jke86e7kgqzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsqau8lr My daughter&#39;s ankle is doing a bit better now. However, the sports physiotherapist advises against a half marathon. A 10km might be possible, but definitely not at race pace. She is inconsolable.<br/><br/>I have something to think about this week 🤔<br/><br/>#hardlopen #running<br/>#runnersofmastodon <a href="https://mastodon.nl/@wheel/113470211874462747">https://mastodon.nl/@wheel/113470211874462747</a> 2024-11-18T16:14:04Z https://yabu.me/nevent1qqspaj4ges4c4n3g9fw60cjum5ja3tlsc9nld2x9a6jnlnc9lfvgclczyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycsujcg4q A setback in the run-up to the half marathon next week. My youngest daughter crying on the phone. She twisted her ankle in a hole covered in leaves. She wanted to run the half marathon with me so badly. Now let&#39;s see how it goes this week. 😢<br/><br/>#hardlopen #running #runnersofmastodon 2024-11-12T13:27:07Z https://yabu.me/nevent1qqsp8mpu58lrkj0vvkgg6ctwp7qjp0d0mzjf0l9p9fcqxunk0vhrdxgzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs9pw2j4 In reply to <a href='/nevent1qqs8j48r5fnqzdr45tcfaygmwnpkvht5rhpjpeuwvyztpke2scehj5c7m0a22'>nevent1q…0a22</a><br/>_________________________<br/><br/>You can also simulate a nice warm rain shower by placing the treadmill in the shower 😁 2024-11-09T17:03:39Z https://yabu.me/nevent1qqsrn2u84jzcxc79ete6d7lvk2hue36r8k6hwmwkgsnl383elnr2jhqzyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs3ahrle Being a runner and running in the open and nature is really great. I’m really happy being in perfect shape at my age and being able to run with my daughters.<br/><br/>I wish my late wife could see us. She would have been proud. Today it’s 12 years ago that a drunken driver hit her on the crosswalk and she passed away. God bless her! 🙏<br/><br/>#hardlopen #running #runnersofmastodon 2024-11-09T07:06:24Z https://yabu.me/nevent1qqsw9rp9ufs0fjp98tq4mcp4jlhnyyhdrxq45vj8g89nzgxetwpn7yczyqr6vgmlyfcv4tfmw4hx00wepehmntvf8nvn3rvztpyr8gqpwdycs5np3wg In reply to <a href='/nevent1qqs2cxf5z48r0fc7ds9j6r8f7qh44cntjg2vejx3r2kn5u2vj5nqc0sgje0dz'>nevent1q…e0dz</a><br/>_________________________<br/><br/>Can’t agree more. Since I restarted last year I feel great and much more relaxed even though I was hiking a lot. 2024-11-05T17:04:44Z