Originally written in German. Translated to English by AI — please excuse any awkward phrasing.
… and a new 10km PR — that’s how the new year started.
Why it went so well, I honestly can’t explain. I did everything in my power in the days before to make sure that wouldn’t happen. Didn’t work out 😉
My current training focus is on the bike, where I’m working hard on my IANS (anaerobic threshold). These sessions are relatively short but very intense and genuinely exhausting — so draining that I’m still completely wiped out the day after.
So what did the week look like? Monday was TRX day, and I carried the soreness from that through until Thursday. Tuesday morning an easy run with some sprints, in the evening a swim session. Then Wednesday the aforementioned bike session:
– 15min warm-up
– 3x1min high cadence
– 2x20min at 95-100% of threshold power, ramping up to 120% of threshold every 1.5 min for 30 sec
– 10min easy
– 2x5min at 115% of threshold power
– 15min cool-down
The first 20-minute interval went pretty well; the second got really tough toward the end. The first 5-minute interval I managed to hold for maybe 2 minutes before it was over — I didn’t even try the second one. I somehow made it home, but I was completely done.
That night I barely slept due to work commitments, so Thursday was only survivable with massive amounts of coffee. My hope that the forecasted storm would make training impossible was also not fulfilled — and conveniently, my tiredness had vanished by the time training came around. So I had no choice but to go for a 1.5h run 😉
With pretty sorry legs, I stood at the start line on Friday morning — it never really felt smooth the whole time — but the result was still a new PR (37:14) on that distance. It would of course be very interesting to know what would have been possible without all that “pre-loading” …