{"id":16422,"date":"2020-03-04T11:26:12","date_gmt":"2020-03-04T10:26:12","guid":{"rendered":"https:\/\/harlerunner.de\/?p=16422"},"modified":"2020-03-02T20:26:49","modified_gmt":"2020-03-02T19:26:49","slug":"my-training-for-the-ibbenbueren-klippenlauf-2020-part-3","status":"publish","type":"post","link":"https:\/\/harlerunner.de\/en\/my-training-for-the-ibbenbueren-klippenlauf-2020-part-3\/","title":{"rendered":"My Training For The Ibbenbueren Klippenlauf 2020 \u2013 Part 3"},"content":{"rendered":"<p>Click here for <a href=\"\/en\/my-training-for-the-ibbenbueren-klippenlauf-2020-part-1\/\" target=\"_blank\" rel=\"noopener noreferrer\">part 1<\/a> and <a href=\"\/en\/my-training-for-the-ibbenbueren-klippenlauf-2020-part-2\/\" target=\"_blank\" rel=\"noopener noreferrer\">part 2<\/a> of my training reports.<\/p>\n<h2>HRV Managed Training<\/h2>\n<p><img decoding=\"async\" src=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_hrv-steuerung_03.png\" alt=\"\" width=\"1203\" height=\"501\" class=\"aligncenter size-full wp-image-16403\" srcset=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_hrv-steuerung_03.png 1203w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_hrv-steuerung_03-770x321.png 770w\" sizes=\"(max-width: 1203px) 100vw, 1203px\" \/><\/p>\n<p>Hmm&#8230; the positive trend from the second training block has unfortunately not continued. The resting heart rate has returned to a normal level. There was a little unsteadiness in the heart rate variability towards the end of the block, but this is actually only due to one single measurement result. Nevertheless, I skipped a training day because I didn&#8217;t feel like running at all.<\/p>\n<h2>Week 9-12<\/h2>\n<div id='gallery-1' class='gallery galleryid-16422 gallery-columns-1 gallery-size-large'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<img decoding=\"async\" width=\"1366\" height=\"768\" src=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_03.jpg\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_03.jpg 1366w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_03-770x433.jpg 770w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_03-383x215.jpg 383w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_03-860x484.jpg 860w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<p>The intervals were getting longer&#8230; But with the 5&#215;1.500m on the first day I destroyed my calves again. Did I forget to stretch? Was it too cold? I don&#8217;t know&#8230; The easy run on Wednesday was just o.k., so I got back on the bike in the studio to be on the safe side.<\/p>\n<div id='gallery-2' class='gallery galleryid-16422 gallery-columns-1 gallery-size-large'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<img decoding=\"async\" width=\"1366\" height=\"1366\" src=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_04.jpg\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_04.jpg 1366w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_04-100x100.jpg 100w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_04-770x770.jpg 770w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_04-293x293.jpg 293w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_04-383x383.jpg 383w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_04-480x480.jpg 480w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_04-675x675.jpg 675w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_04-990x990.jpg 990w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_04-860x860.jpg 860w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_04-45x45.jpg 45w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<p>Afterwards I did 40 minutes on the treadmill during which the calf did not pinch. Nevertheless, I took some of the intensity out for the rest of the weeks and made sure I stretched regularly. I also made more use of the <a href=\"\/en\/theragun-g3-test\/\" target=\"_blank\" rel=\"noopener noreferrer\">Theragun<\/a>.<\/p>\n<p>In week 10 I got through the tempo run well and luckily I had support for the long run on the weekend. Otherwise I would not have been able to run the 20 km so easily. The course around the Longinusturm was also very fun and entertaining.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_05.jpg\" alt=\"\" width=\"1366\" height=\"768\" class=\"aligncenter size-full wp-image-16407\" srcset=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_05.jpg 1366w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_05-770x433.jpg 770w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/><\/p>\n<p>I then shortened the repetitions of the 3,000m intervals in the next week from three to two, which was more or less enough for me. I also replaced the additional speed session on the weekend with a basic run, because it was more important to me to get the miles in. Okay&#8230; the easy run turned into a hilly run, because that&#8217;s what my holiday running area looked like. :)<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_06.jpg\" alt=\"\" width=\"1366\" height=\"768\" class=\"aligncenter size-full wp-image-16409\" srcset=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_06.jpg 1366w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_06-770x433.jpg 770w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/><\/p>\n<p>The long run also worked out well during the holiday &#8211; despite tough conditions. First I had to cheat my way through a herd of dangerous looking &#8220;bulls&#8221;, then there were track closures and hurricane force winds with heavy rain. But: nobody could take that 23 kilometres away from me. :)<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_07.jpg\" alt=\"\" width=\"1366\" height=\"768\" class=\"aligncenter size-full wp-image-16411\" srcset=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_07.jpg 1366w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_07-770x433.jpg 770w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/><\/p>\n<p>Finally, there was no real rest week scheduled in the plan, but I missed at least one training session because I did not feel well. After two days of rest I did a fartlek on the course of the Klippenlauf and ran 340 of the 500 meters of elevation.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_08.jpg\" alt=\"\" width=\"1366\" height=\"768\" class=\"aligncenter size-full wp-image-16413\" srcset=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_08.jpg 1366w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_08-770x433.jpg 770w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/><\/p>\n<p>On Sunday&#8217;s long run Thomas accompanied me &#8211; or was it rather the other way round? We had a constant headwind from Havixbeck to Coesfeld, but were still pretty fast. On the last kilometers I was lucky to hide in the slipstream of the picked up third Thomas. :) Although I ran only on three days, I managed 48 km.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_09.jpg\" alt=\"\" width=\"1366\" height=\"768\" class=\"aligncenter size-full wp-image-16415\" srcset=\"https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_09.jpg 1366w, https:\/\/harlerunner.de\/wp-content\/uploads\/2020\/03\/laufblog_laufen_training_klippenlauf_09-770x433.jpg 770w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/><\/p>\n<p>At the bottom line, the third training block amounts to almost 200 kilometres. I have already done three long runs of well over 20 kilometres, two more are to come. One of them will be a half marathon two weeks before the Klippenlauf. Let&#8217;s see how much I can hold myself back there. ;)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Click here for part 1 and part 2 of my training reports. HRV Managed Training Hmm&#8230; the positive trend from the second training block has unfortunately not continued. The resting heart rate has returned to a normal level. There was a little unsteadiness in the heart rate variability towards the end of the block, but this is actually only due to one single measurement result. Nevertheless, I skipped a training day because I didn&#8217;t feel like running at all. Week [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":16408,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[307],"tags":[332,333],"class_list":["post-16422","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-plans","tag-laufen-en","tag-sport-en"],"aioseo_notices":[],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/harlerunner.de\/en\/wp-json\/wp\/v2\/posts\/16422","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/harlerunner.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/harlerunner.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/harlerunner.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/harlerunner.de\/en\/wp-json\/wp\/v2\/comments?post=16422"}],"version-history":[{"count":0,"href":"https:\/\/harlerunner.de\/en\/wp-json\/wp\/v2\/posts\/16422\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/harlerunner.de\/en\/wp-json\/wp\/v2\/media\/16408"}],"wp:attachment":[{"href":"https:\/\/harlerunner.de\/en\/wp-json\/wp\/v2\/media?parent=16422"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/harlerunner.de\/en\/wp-json\/wp\/v2\/categories?post=16422"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/harlerunner.de\/en\/wp-json\/wp\/v2\/tags?post=16422"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}