The dogs are alright #soidogs #streetdogs #Phuket #BangWadDam

7k recovery mode run... missed my yoga class this morning due to good sleep.. 🫣🤭 so off I went for an easy low heart rate run with photo options #running #effortlessrunning #Phuket #BangWadDam #mobilephonephotography

I was shaking out my legs this beautiful morning on a 8k easy run at my running hood.... happy Sunday, peeps... and stay sane in this crazy times... #running #effortlessrunning #Phuket #BangWadDam

21k gentle long run this morning... happy weekend, peeps #running #effortlessrunning #Phuket #BangWadDam

19k long run this morning went well... three rounds around the water reservoir ... starting smooth ended fast... 😎 training can go on as planned..... #running #effortlessrunning #Phuket #BangWadDam

Concluded the week with a, faster than usual, 8k base pace run... spm goes up .. heart rate is stable strong... one can't ask for more... another week done & dusted 💪 🥳😎🤭 #running ##effortlessrunning #Phuket #BangWadDam

21k loose progressive long run... building up endurance... trusting the process.. humidity was going through the roof this morning but I handled it well... happy Sunday, peeps... #running #effortlessrunning #Phuket #BangWadDam

Tempo Run
VO2/Threshold Intervalls.... warm up - 4 x 4 min @ 4:25 / 2 min rib - cool down..
The last 4 minutes were real hard work... 🥵 it was simply too late and hot for this workout 🤦😎 #running #effortlessrunning #Phuket #BangWadDam

19k low heart rate long run this early morning... great views included ... concluding the week with 70k allover... on my way... #running #effortlessrunning #Phuket #BangWadDam

Tempo / Anaerobic Intervalls
Warm up - 8 x 1 min @ 3:50 / 3 min rib - cool down - 10k done... #running #effortlessrunning #Phuket #BangWadDam