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João

@joao._runs

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🇧🇷 Brazilian runner in the UK 🇬🇧
📚SMU | Sport & Exercise Science
⏱️5K: 15:41|10K: 32:17|HM: 1:11:58
🏃‍♂️ @stmarysepc

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HE IS HIM 🐐 by @joao._runs

Finally a good XC performance! 🏃‍♂️

First race post-Copenhagen Half, 18km shorter this time, and my legs definitely felt the shock hahaha.

400m in and I was already feeling it, but with such a short race, there was nothing else to do but grind it out!

Feels like a weight off my shoulders to finally put together a solid performance on grass. Definitely more to come!

#running #run #runner #sport #athlete by @joao._runs

Half decent debut 👍

#running #run #runner #sport #athlete by @joao._runs

5K PB on the cards? 🫣

Session-
5x1000m in 3:07 to 3:05
(200m recovery jog)
5x400m in 67s to 72s
(200m recovery jog)

Been tracking my runs and gym workouts with @papanca.io . Training has been really consistent throughout the past 4 weeks, only 4 to go until the PB attempt 🔥

#running #run #runner #sport #athlete by @joao._runs

Comment my best and worst PB! 🤔

#running #run #runner #sport #athlete by @joao._runs

The hardest part of this session was just getting started… 🌧️💨

Right at the end of the warm-up, the rain started pouring and the wind picked up. The treadmill was calling my name, and the demons were SCREAMING at me to just go indoors 😂

But once I got going, the session actually flowed surprisingly well!

🏃‍♂️ 1K reps at 3:05–3:07/km
⚡ 400s averaging 70s
(All with 200m recovery jog)

Pretty happy with those splits, especially in those conditions!

My 5K PB days are counted. I’m coming for it 🫡

#running #run #runner #sport #athlete by @joao._runs

This is how Kejelcha’s HM pace looks like, how long can you keep up? 👀

#running #run #runner #sport #athlete by @joao._runs

4th week of the block done and dusted! ✅ Another 100km+ week with plenty of quality miles in the legs 📈

Tuesday kicked things off with a gravel fartlek, which I somehow managed to get through despite feeling absolutely horrendous haha 😅

Friday’s tempo felt much smoother, cruising at 3:31/km and finally starting to feel some progress!

The weekend brought the classic hill session on Saturday, followed by a solid long run on Sunday to wrap things up! 🏃‍♂️

Race week next! Time to see if these past 4 weeks of hard work have actually done something hahaha 🤞

#running #run #runner #athlete #sport by @joao._runs

When all the hard work pays off 😮‍💨

#running #run #runner #sport #athlete by @joao._runs

30’ tempo run @ 3:31/km 🏃‍♂️📈

A controlled(ish) effort today, but it really makes me wonder how on earth I managed to hold 3:25/km for 21K just over a month ago… 😭

Race day really does wonders for you 😅

#running #run #runner #sport #athletics by @joao._runs

Strength & Conditioning for Runners 🏋️‍♂️

One of the main focuses heading into this new training block!

I recently went through some strength testing, and let’s just say the results weren’t exactly encouraging… 😅 But on the bright side, it means there’s plenty of room for improvement and some low-hanging fruit to work on!

I’ll be using @papanca.io to track my weekly progress and see how much stronger I can get in the gym.

Hopefully, those gains will translate into faster times on the roads! 🏃‍♂️💨

#running #run #runner #sport #athlete by @joao._runs

Specially when you go out too fast 😅

#running #run #runner #sport #athlete by @joao._runs