wan won
@izzwan.bsky.social
Harder better faster stronger. Work is never over. Restart point: 65:17 10k (Apr 19, 2022). Mostly running related stuff + pesanan untuk diri sendiri.
🔴 W16D3
Strides + 2(5 min + 4 min + 3 min + 2 min)
#wwred
Strides + 2(5 min + 4 min + 3 min + 2 min)
#wwred
August 8, 2023 at 11:51 AM
🔴 W16D3
Strides + 2(5 min + 4 min + 3 min + 2 min)
#wwred
Strides + 2(5 min + 4 min + 3 min + 2 min)
#wwred
🔴 W16D2
30 min ≤120
#wwred
30 min ≤120
#wwred
August 7, 2023 at 12:49 AM
🔴 W16D2
30 min ≤120
#wwred
30 min ≤120
#wwred
🔴 W16D1
60 min w/ strides
#wwred
60 min w/ strides
#wwred
August 6, 2023 at 12:12 AM
🔴 W16D1
60 min w/ strides
#wwred
60 min w/ strides
#wwred
🔴 W15D7
Strides + 2(2 mi) w/ 2 min rest
#wwred
Strides + 2(2 mi) w/ 2 min rest
#wwred
August 5, 2023 at 10:25 AM
🔴 W15D7
Strides + 2(2 mi) w/ 2 min rest
#wwred
Strides + 2(2 mi) w/ 2 min rest
#wwred
🔴 W15D6
30 min ≤120
#wwred
30 min ≤120
#wwred
August 5, 2023 at 10:16 AM
🔴 W15D6
30 min ≤120
#wwred
30 min ≤120
#wwred
forgot to update d5-6 haha
August 5, 2023 at 10:15 AM
forgot to update d5-6 haha
🔴 W15D4
Strides + 2(5 min + 4 min + 3 min + 2 min)
#wwred
Strides + 2(5 min + 4 min + 3 min + 2 min)
#wwred
August 2, 2023 at 10:51 AM
🔴 W15D4
Strides + 2(5 min + 4 min + 3 min + 2 min)
#wwred
Strides + 2(5 min + 4 min + 3 min + 2 min)
#wwred
🔴 W15D3
30 min ≤120
#wwred
30 min ≤120
#wwred
August 1, 2023 at 11:11 AM
🔴 W15D3
30 min ≤120
#wwred
30 min ≤120
#wwred
🔴 W14D7
Strides + 2(2 mi) w/ 2 min rest
#wwred
Strides + 2(2 mi) w/ 2 min rest
#wwred
July 29, 2023 at 5:28 AM
🔴 W14D7
Strides + 2(2 mi) w/ 2 min rest
#wwred
Strides + 2(2 mi) w/ 2 min rest
#wwred
Someone on twtr asked what’s my running plan.
The primary plan is to keep showing up. Fahamkan kenapa kita buat apa yang kita buat
To get a sub60 10k, just run 30-60 mins a day, 4-5x a week, every week. Stay healthy, sooner or later you’ll get it.
Syaratnya konsisten dan ada kesungguhan.
The primary plan is to keep showing up. Fahamkan kenapa kita buat apa yang kita buat
To get a sub60 10k, just run 30-60 mins a day, 4-5x a week, every week. Stay healthy, sooner or later you’ll get it.
Syaratnya konsisten dan ada kesungguhan.
July 28, 2023 at 12:52 AM
Someone on twtr asked what’s my running plan.
The primary plan is to keep showing up. Fahamkan kenapa kita buat apa yang kita buat
To get a sub60 10k, just run 30-60 mins a day, 4-5x a week, every week. Stay healthy, sooner or later you’ll get it.
Syaratnya konsisten dan ada kesungguhan.
The primary plan is to keep showing up. Fahamkan kenapa kita buat apa yang kita buat
To get a sub60 10k, just run 30-60 mins a day, 4-5x a week, every week. Stay healthy, sooner or later you’ll get it.
Syaratnya konsisten dan ada kesungguhan.
🔴 W14D6
30 min ≤120
#wwred
30 min ≤120
#wwred
July 28, 2023 at 12:49 AM
🔴 W14D6
30 min ≤120
#wwred
30 min ≤120
#wwred
Comparison after ~15 months of running.
30 min with 6 strides (Apr 2022) vs 30 min with 8 strides (Jul 2023).
Yakinkanlah diri sendiri.
Siapa berusaha dia berjaya.
You can do this.
28 Apr 2022 27 Jul 2023
30 min with 6 strides (Apr 2022) vs 30 min with 8 strides (Jul 2023).
Yakinkanlah diri sendiri.
Siapa berusaha dia berjaya.
You can do this.
28 Apr 2022 27 Jul 2023
July 27, 2023 at 3:34 PM
Comparison after ~15 months of running.
30 min with 6 strides (Apr 2022) vs 30 min with 8 strides (Jul 2023).
Yakinkanlah diri sendiri.
Siapa berusaha dia berjaya.
You can do this.
28 Apr 2022 27 Jul 2023
30 min with 6 strides (Apr 2022) vs 30 min with 8 strides (Jul 2023).
Yakinkanlah diri sendiri.
Siapa berusaha dia berjaya.
You can do this.
28 Apr 2022 27 Jul 2023
Nailed the workout!
👇🏽Today vs last week.
Unable to sustain the 3rd interval, had to take a break after 3 mins.
Pace ⬆️, HR ⬇️
What did I do?
Started doing squats. Carboloaded and hydrated well the day before.
Morning prerun weight: 60+(!) kg vs last week’s 58+.
Maybe I got stronger?
👇🏽Today vs last week.
Unable to sustain the 3rd interval, had to take a break after 3 mins.
Pace ⬆️, HR ⬇️
What did I do?
Started doing squats. Carboloaded and hydrated well the day before.
Morning prerun weight: 60+(!) kg vs last week’s 58+.
Maybe I got stronger?
July 26, 2023 at 9:05 AM
Nailed the workout!
👇🏽Today vs last week.
Unable to sustain the 3rd interval, had to take a break after 3 mins.
Pace ⬆️, HR ⬇️
What did I do?
Started doing squats. Carboloaded and hydrated well the day before.
Morning prerun weight: 60+(!) kg vs last week’s 58+.
Maybe I got stronger?
👇🏽Today vs last week.
Unable to sustain the 3rd interval, had to take a break after 3 mins.
Pace ⬆️, HR ⬇️
What did I do?
Started doing squats. Carboloaded and hydrated well the day before.
Morning prerun weight: 60+(!) kg vs last week’s 58+.
Maybe I got stronger?
🔴 W14D4
Strides + 2(5 min + 4 min + 3 min + 2 min)
#wwred
Strides + 2(5 min + 4 min + 3 min + 2 min)
#wwred
July 26, 2023 at 8:53 AM
🔴 W14D4
Strides + 2(5 min + 4 min + 3 min + 2 min)
#wwred
Strides + 2(5 min + 4 min + 3 min + 2 min)
#wwred