Bilan de séance hier soir, comme une envie d'abandonner au 5eme km après une grosse journée de taf mais : 
13,5 km en 101 min 
Dénivelé positif total (D+) : ≈ 300 m 1027 calories brûlées 
Allure moyenne : 7'30/km
un peu de relief pour travailler les côtes, prochaine fois on vise +400 ? 
Qu'est ce c'est long sur tapis 
Aujourd'hui, repos 
#running #runnersofmastodon #run #sport #motivation #urbantrail #trail #workout #fitness #fitodon AC/DC highway to hell pour la fin #music
Half marathon training
Week 13, run 1/3
Today the tech failed me. The Cooper's test was on the menu: 10' running warm-up, then 12' at fast pace and 10' cool-down
Unfortunately the app stopped tracking after 6' at a fast pace interval. I noticed it only at 10' because I didn't receive any remaining time notification 
. That's when I stopped and fell short of 2' for the test. Then I finished with 12' of easy run.
No stats for today 
!
Half marathon training
Week 12, run 3/3
Another PB in distance: 18 km 
Lovely weather, a bit too cold at the beginning but under the sunshine everything feels good 
Today I experimented with real food as fuel.
- 200g of roasted potatoes 
34g of carbs, 
0,20 €
- 50g of dried apricots 
(rehydrated the night before) 31g of carbs, 0,25 €
- half a tab of electrolytes in 250ml of water 0 carbs, 0,25 €
Expensive gels are not mandatory
Half marathon training
Week 12, run 2/3
I haven't yet fully recovered from the stomach flu. Luckily it only lasted 2 days and now I feel good, but I eat less than usual, mainly carbs. I am still having issues digesting proteins.
Looking at the bright side I lost some weight and I hope I can maintain it 
Today my son's teacher was absent without a replacement, so I took the kid with me for the run. He really enjoyed it! 
"Patser Uurtje" or .. I guess you could translate it to "Gym-bro hour" or something like that? :p
First build up to 1RM max bench press. Maxed out at 62kg, which is 10kg more than my previous ;)
Second was 4 sets of
* 10 dumbbell floor presses
* 10 bent over dumbbell flies
* 45" plank hold.
The floor presses were done with 2x17.5kg for the first, and then 2x20kg. Dumbbell flies with 2x6kg, and the plank was 1x without added weight, 2x with 5kg plate, and 1x with 10 kg plate.
In general, very happy with my progress :)
Séance d'hier soir : entre fatigue et satisfaction 
Fatiguée mais motivée, j’ai tenu le cap. 6 km en 39 min
Renfo :
Presse à 90 kg – J’aurais bien mis plus, mais j’ai écouté les conseils ;) Adducteurs, abducteurs , tirage & développé– Ça pique mais ça passe !
Pas ma séance la plus intense, mais je suis contente d’avoir respecté mon corps et avancé à mon rythme. Parfois, progresser, c’est aussi savoir ne pas trop forcer ! #sport #fitodon #fitness #workout #runnersofmastodon
Half marathon training
Week 12, run 1/3
This was a complete disaster 
.
It was supposed to be a tempo run with 10' at slow pace, 3x10' at 6:16 (+ 3' recovery) and 10' slow pace .
First 10' interval at 6:01/km, but I was struggling mentally. Then 5' into the second interval (at 6:13/km) I felt a sudden nausea and I stopped. I walked back home (2,5 km) feeling ok, I ate and unfortunately spent the rest of the day vomiting in the bathroom 
.
Half-marathon training
Week 11, run 3/3
A night run. This time I was well equipped with lights and, being a Sunday evening, there were less runners than usual.
Still I prefer running in daylight because at night I am prioritising safety rather than performance.
Also last night my youngest vomited 4 times, so I didn't sleep much. I'm just happy I did the job.
#workoutOfTheDay was core today.
4x
* 30" Hollow Hold
* 30" Shuttle Runs
* 30" Sit-Ups
* 30" Step Ups
* 1' Rest
4x
* 30" Walking Lunges
* 30" Tuck Ups
* 30" Up-Downs
* 30" Weighted Sit-Ups (14lbs medball)
* 1' Rest
#AMRAP 15'
* 8m Dumbbell Front-Rack Walking Lunges (2x10kg)
* 15 Weighted Sit-Ups (same medball)
* 6 Dumbbell Front-Rack Box Step Overs (2x10kg)
* 8 Tuck-Ups
* 12 kcal Row Erg
Continue to be quite poor at, and wiped out by, Continental cleans and presses.
Bright side was on Wednesday I was able to cram myself under a squat bar significantly easier than the prior round. So that's good!
#fitodon #fitness #strengthtraining
So if you're a runner and wish to learn a new language would you give this method a try?
PS: sorry for the shaky footage
[3/3]
Even when I don't have time to study #Korean, I feel like I am not losing any progress. Moreover I've seen my pronunciation improve considerably, though I still get challenged by some words (like 깨끗핬으면 "kkekkeutasseumion" 
)
Memory. It's hard to repeat long sentences in a foreign language and sometimes I say the first half but forget the second one. It's a good exercise to remember things we only hear once.
[2/3]
This is a post combining my two passions: #running and #languagelearning, specifically #Korean 
A while ago I started doing my easy runs while listening to Korean sentences. The audio I uploaded here is a sample from @tomikorean Grammar Book 2
Advantages:
Running slow in zone 2 gets easy because the focus is not on running, but on repeating sentences. If at any point I don't have enough breath to repeat a sentence, it means that I need to slow down.
[1/3]
Stabilization training or the things I do on a Thursday evening to have "fun" 
#exercise #fitness #triathlon #triathlontraining #fitodon #sports
20' mobility + 100 SUs
x4: Scapular pull-up x10 Rope combo [1 SU + 1 DU] x10 Dragon 
@ 10 kg x6/side
SL box-assisted squat x8/side
Push-up x5
Bicycle crunch x20/side
I know I did an extra SU at the beginning of videotaping . For some reason I couldn't get the rhythm right 
.
This exercise has been scaled down because last time with 4x20 I almost injured myself.
I'm also happy I didn't scale up . Today they felt much harder 
Today's #Workout
Warm up: Burgener like warm up practicing dip / extend / front squat - then dip - extend - push jer
Strength: 5x E2MOM 3 squat cleans + 3 push jerks #SquatClean #PushJerk
- 20 kg
- 22 kg
- 24 kg
- 25 kg
- 26 kg
Workout: "Scouts: 3 rounds for time (timecap 12:00)
- 15 m front rack walking lunges (barbell 20 kg)
- 15 ring rows (could not get banded pull ups with the bands)
- Finished in 6:31
did stuff, moved, still not a fan of overhead weight (thanks unstable hyper-mobile shoulders)
First working on Squat Cleans and Push Jerks. Keeping in mind my shoulder I went in carefully...
5 sets of 3, did 25 / 27 / 30 / 32 / 35kg on the bar. In the end I'm really happy that even the push jerks went painlessly!
Then the actual #workout: "Scouts"
3 rounds for time
* 15m Barbell Front Rack Walking Lunges (42.5/30)
* 15 Strict Pull-Ups
Finished in 8'06"
Scaled to doing the lunges with 25kg on the bar, and 15 elastic assisted pull-ups each round.
Pleased with my progress - going from needing two heavy elastics for the pull-ups to now one :)
Mobility 20'
x4: TRX pull-up x6 Squat jump x10 Butterfly 
sit-up x12 Push-up x5 Cable glute kickback @ 20 kg x12/side 2-point high plank x8/side
Wondering if I should scale up to 4x6 push-ups next session. Only the very last rep felt difficult. However push-ups for me are a nasty beast and when I scaled up to 6 in the past I actually regressed instead of improving.
Half-marathon training
Week 10, run 3/31 km walk + 5' mobility 1:52:42 long run (16,6 km)
1 km walk
Many good things happened today: It's a beautiful day, the sun is shining and I could get plenty of vitamin D into my system 
I ran the longest distance to date I ran 201.5 km so far in 2025
Now the half marathon distance seems an achievable goal.
Half marathon training
Week 10, run 2/31 km walk + 5' mobility 57' easy run1 km walking
Slow and steady. I repeated sentences in #Korean the whole time and adapted my pace accordingly.
The focus in my easy session is not running but language learning. That's how I don't find it boring and I don't end up going faster.
