Interval Running
My Actifit Blog #709 | 12 August 2020 |
Similarly hot as yesterday, I recall with pleasure the saying "the early bird eats the worm" and went outside at 8.00 am and did an interval run.
If anyone doesn't know what that is, here's a brief explanation.
During an interval run you define for yourself either time or distance dependent a very fast running phase (up to 90% of your own maximum speed), then a break of one or maximum 2 minutes and repeat this rhythm 7 - 9 times. Normally you do a warm up of few kilometers and also a cool down after the run.
My plan was: 200 m fast running, then a 1 minute break (slow jogging) and this 9 times in a row. Everything went well, but in the end I was quite exhausted. During the fast running phases I reached a pace of 4:30 min./km.
In the evening I went for a walk and watched a farmer harvesting his wheat field with a big and also very loud machine.
Ähnlich heiß wie gestern, erinnere ich mich gern an den Spruch "der frühe Vogel frisst den Wurm" und ging um 8.00 Uhr morgens nach draußen und machte einen Intervall-Lauf.
Sollte jemand nicht wissen, was das ist, hier kurz eine Erklärung.
Bei einem Intervall-Lauf definiert man für sich selbst entweder zeit- oder distanzabhängig eine sehr schnelle Laufphase (bis zu 90% des eigenen Höchsttempos), danach eine Pause von einer oder maximal 2 Minuten und wiederholt diesen Rhythmus 7 - 9 mal. Normalerweise macht man auch noch eine Aufwärmphase von einigen Kilometern und eine Cooldown Phase nach dem Lauf.
Mein Plan war: 200 m sehr schnelles Laufen, dann 1 Minute Pause (langsames Joggen) und dies 9 mal hintereinander. Es ging alles bestens, am Ende war ich dann doch einigermaßen erschöpft. Bei den schnellen Laufphasen erreichte ich ein Temp von 4:30 Min./km.
Am Abend machte ich noch einen Spaziergang und konnte einem Bauern zusehen, wie er sein Weizenfeld mit einer großen und auch sehr lauten Maschine aberntete.
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Cycling, Daily Activities
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You have been rewarded 509.8 AFIT tokens for your effort in reaching 20872 activity, as well as your user rank and report quality!
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Rank Bag - L2 + 10 % User Rank 
Rank Bag - L3 + 10 % User Rank 
Rank Bag - L4 + 11 % User Rank 
Rank Bag - L5 + 13 % User Rank 
Protein Shake - L3 + 15 % AFIT 
Protein Shake - L4 + 16 % AFIT 
Protein Shake - L5 + 18 % AFIT 
Sports Hat - L4 + 16 % AFIT 
Protein Shake - L1 + 15 % AFIT 
Sports Hat - L5 + 18 % AFIT 
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Sports Hat - L3 + 15 % AFIT 
Protein Shake - L2 + 15 % AFIT 
Sports Hat - L2 + 15 % AFIT 
Sunglasses - L1 + 15 % AFIT + 1 % SPORTS 
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Sunglasses - L5 + 17 % AFIT + 3 % SPORTS 
Friend Boost - L3 + 15 % AFIT Thanks to your friend @runridefly + 10 % AFIT Thanks to your friend @runridefly 
Running Shoes - L4 + 25 AFIT 
Running Shoes - L5 + 30 AFIT 
Water Bottle - L5 + 45 AFIT 
Running Shoes - L1 + 10 AFIT 
Water Bottle - L4 + 35 AFIT 
Water Bottle - L2 + 10 AFIT 
Water Bottle - L1 + 5 AFIT 
Water Bottle - L3 + 20 AFIT 
Running Shoes - L3 + 20 AFIT 
Running Shoes - L2 + 15 AFIT 
Sports Drink - L5 + 7 % SPORTS 
Sports Drink - L1 + 3 % SPORTS 
Sports Drink - L2 + 4.5 % SPORTS 
Sports Drink - L3 + 6 % SPORTS 
Sunglasses - L1 + 15 % AFIT + 1 % SPORTS 
Sports Drink - L4 + 6 % SPORTS 
Sunglasses - L3 + 15 % AFIT + 2 % SPORTS 
Sunglasses - L4 + 15 % AFIT + 2.5 % SPORTS 
Sunglasses - L5 + 17 % AFIT + 3 % SPORTS 
Appics Companion - L2 + 5 % APX 
Appics Companion - L1 + 5 % APX 
Appics Companion - L4 + 8 % APX 
Appics Companion - L3 + 7 % APX
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