6.5k Same, same, but slightly faster.... those short, slomo timed runs seem to do a good job... boring as hell, but efficient 😎#running #effortlessrunning #Phuket

Active piriformis syndrome treatment... steady slow pace with focus on clean running techniques.... as much as I hate these injure times, it's always a good time to reflect on the running before 😎 #running #effortlessrunning #Phuket

6k active recovery for breakfast... taking the moving approach to the injury... hope I will not regret it... the views were beautiful, though..#running #effortlessrunning #Phuket #landscapephotography

The unexpected/unplanned ones are the best ones... 🥳 happy weekend, peeps #running #effortlessrunning #Phuket

10k as steady as I could on this extremely humid morning... beautiful scenery, as usual... happy Friday, peeps #running #effortlessrunning #Phuket

10k, all natural tempo pyramid in bearable temperature but smashing humidity... that was a good morning with a fun run... 🥳 #running #effortlessrunning #Phuket

Track Tuesday
Second run of the day...
Warm up - drills - 4x100 strides - 3x1230 negativ split - cool down / 3min rib all legs.. the lunch risotto was definitely burnt in style.... 🤪 #running #effortlessrunning #Phuket #trackrunning

6k super easy recovery run ... lovely view this morning at my running hood #running #effortlessrunning #Phuket

Low heart rate long run.... I did naturally extend to a half marathon as it felt right 🥳 A "messy runner" said once, "always be half marathon ready" 😎 #running #effortlessrunning #Phuket

7k easy with some strides at the end... today all in black and white #running #effortlessrunning #Phuket

6k recovery run in rainy weather.... would have been perfect for a fast one again... however, recovery was needed and the slow runs are the most difficult ones #running #effortlessrunning #Phuket

Unintentional fast... despite the humidity I felt good... so I went for a negativ split 5k... and extended to 11k, as I still felt good... locked in and went through... 🥳 great views, as usual, at Sapan Hin #running #effortlessrunning #Phuket #landscapephotography #SapanHin

Track Tuesday
Second leg of the day...
Warm up - drills - 4x100 strides - 5x410 negativ split - cool down
Heavy legs in humidity #running #effortlessrunning #Phuket #trackrunning

6k easy this humid morning.... looking forward to the afternoon track session #running #effortlessrunning #Phuket

As I had too much energy, I went out for a late afternoon run.. 13k from base pace to threshold... so much fun... closing the week with whopping 53km 🥳 #running #effortlessrunning #Phuket

I love my running hood at Bang Wad Dam #running #effortlessrunning #Phuket

13k steady base pace for breakfast... started with clouds... ended with sunshine... the humidity dictates the feel... happy Saturday, peeps #running #effortlessrunning #Phuket #landscapephotography

Easy run, 6k steady in the smashing humidity... 3x100 strides at the end... that's it for today... 🥳 gonna be raining cats and dogs the whole day... #running #effortlessrunning #Phuket

Threshold Thursday
8k, split in to --> 2k warm up - 2k @ 4:40 - 1k rest jog - 1k @ 4:30 - cool down... threshold efforts done..🥳 #running #effortlessrunning #Phuket

Track Tuesday
Warm up - drills - 4x100 strides - 5x400 @ sub 4 pace 1min rib - cool down....
Second leg of the day, done ✔️ #running #effortlessrunning #Phuket #trackrunning