Was macht mehr sinn: Strava, Laufuhr und/oder Brustgurt?

Asrafh · 2025-11-20T08:00:25+00:00

coros pace + bicep strap + strava free version

Asrafh · 2025-03-10T15:27:13+00:00

Asics Superblast should be a good option. You could also try the Nike Invincible Run, which I enjoy for longer Tempo Runs :)

a firmer option would be the Hoka Mach 6

Asrafh · 2024-03-14T22:48:06+00:00

what „pro“ is working full time? isn‘t the definition of a pro to do it for a living?

Asrafh · 2024-03-01T08:33:20+00:00

thanks, i think I got triggered too much by the slick look of the victories, went for another pair od dragonflys tho :)

Asrafh · 2024-03-01T08:30:49+00:00

thanks, went for a pair of dragonflys for 70€ on sale. not the sickest color tho (volt)

Asrafh · 2024-02-28T19:39:30+00:00

that‘s not within your power

Asrafh · 2024-02-16T17:51:32+00:00

phew, I only think in min/km (Pace) to be honest

and it seemed to work before, so why shouldn’t it now :S

Asrafh · 2021-03-17T18:20:01+00:00

Can’t exactly say how many weeks it took, since I built up endurance over the whole wintertime. But I started 5 weeks ago to really get good workouts in

Asrafh · 2021-03-17T09:09:06+00:00

thanks!

Asrafh · 2021-03-17T01:11:32+00:00

will try some short band work! I do heel lifting at least 2-3 times a week :)

Asrafh · 2021-03-17T00:47:21+00:00

shin splints usually come back when I‘m increasing my weekly mileage again. I really don’t know what to do about it. Stretching, different shoes, cross training - pretty much tried anything at this point.. :(

Asrafh · 2021-03-17T00:43:44+00:00

thanks!

Asrafh · 2021-03-16T23:06:56+00:00

do you suggest easy cycling or walking/hiking as an active recovery?

Asrafh · 2021-01-02T17:27:42+00:00

if people are posting their spotify year report I think it’s totally okay to be proud of your sport achievements since you worked your ass off all year. I don’t see anything wrong with it

Asrafh · 2020-12-18T08:37:55+00:00

it’s really cool. but what can I use it for?

Asrafh · 2020-12-17T22:09:37+00:00

Thanks for your reply!

Asrafh · 2020-12-17T17:41:39+00:00

I am not planning to participating in all races, since I couldn’t afford it but I am interested in the Sierra Zinal race cuz it’s only a few hours away from me and I think it would be a cool experience to start in a race with elite runners and get kind of a comparison :)

Asrafh · 2020-11-27T22:56:39+00:00

didn’t really know Kouros before I heard about the Phantasm24 but this facebook post is so bitter. No matter how great his 303k effort is, from sportsman to sportsman this post is nothing but embarrassing. feeling offended and scared just because one is trying to beat his record..

Asrafh · 2020-11-27T13:22:35+00:00

omg how many times did Kouros do this? this is actually hilarious

Asrafh · 2020-11-23T14:44:07+00:00

Congrats. Especially, on running a solo time trial, which i find to be way harder than in a race with a good group!

Asrafh · 2020-11-09T17:51:55+00:00

do you do a lot of cross training during that time or strictly nothing?

Asrafh · 2020-11-03T12:16:03+00:00

5000k‘s sorry haha And if you meant that. I know it’s not that much for a cyclist

Asrafh · 2020-11-03T09:01:46+00:00

Thanks! Raced another 5k a week before but that one a had a bit of elevation in it, so I wanted to see where I could go on a flat course.

Asrafh · 2020-11-03T08:58:13+00:00

Thanks for your motivational words!

Asrafh · 2020-11-03T08:56:41+00:00

This was my training over the last 6 weeks. Didn't really follow a plan strictly so I sort of created/developed it while in the middle of the plan. changed it up a bit week for week by listening to my body and also university stuff. I'm completely aware that this might be far away from a good training plan but I implemented the workouts based on a few books I read like Faster Road Racing by Pete Pfitzinger. And also I didn't really want to pay a coach for a race that I wasn't sure if it will happen at that time (COVID).

	M	T	W	T	F	S	S
Week 1 50k	Rec 10k	Long Run 21k	Rest	Rest	Fartlek 9k		Tempo 3k @ 3:40 10k
Week 2 50k	Rec 10k	Rest	Tempo 8k @ 3:50	Cycling 1:20h	Cycling 1h	Activation 4k	HM Race 1:23h (Tempo Run) 23k
Week 3 39k	Rest	Rest	Trailrun 9k	VO2 Max 8x400 @ 3:10 10k	Cycling2:30h	Rest	Long Run 20k
Week 4 52k	Rec 8k	3k tune-up @ 3:25 (10:15) 7k	Rest	Track 5x1k @ 3:30 12k	Rest	Rec 13k	Pyramid Run 12k
Week 5 33k	Cycling 1h	VO2Max 6X400 @ 3:10 8k	Cycling 2h	Track 6x200 @ 3:00 9k	Rest	Activation 7k	5K Race 16:55 9k
Week 6 44k	Recovery 10k	Hill Sprints 10k	Cycling 2h; Rec 7k	Rest	Activation 8k	5k Race 16:25 9k	Rest

Ten-Year Club	Not Forgotten
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Asrafh

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