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
🔴 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
🔴 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