Run. Bike. Code.

Living the active life while maintaining some nerdiness.

4x7 Review

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I stumble over quite a lot of interesting articles and some are worth sharing on this site. I plan to do this every 4 weeks (thus “4x7 Review”) and I will include my own posts, some training highlights and some of my nutrition. Enjoy!

As seen on

Looks I have been slacking a lot during the last four weeks. There is only one post to report on and that was my quick evening ride. Let’s see if July is a better month for blogging again.

Also, apologies for this review being one day late. Had to watch Star Wars Episode III with my boy last night.

Notable past training

I had a solid four weeks of run training and I was able to mostly follow my Coach’s plan. I did substitute one planned long run with a long bike ride, but also had a good 20km long run, going that distance for the first time since my half marathon in April.

All in all: Ran 160km in 15h33’ with a maximum distance of 20.2km. I’m getting used to hill repeats (it’s actually pretty difficult to find a suitable hill around here), did some mile repeats and two 30 minute time trials (finished the first with 6.58km in 30’ and the second in 7.02km in 30’).

On the bike I clocked in at 249km (that’s less than in May) with the longest ride being 102km. I had hoped to get another ride in this week to at least make it to 300km, but it was raining for the most part of the week, so no riding here.

Upcoming training

My July run training plan will have me run 47km, 47km, 61km and 32km per week, which should leave me with 187km of running awesomeness. Some highlights include mile repeats (4x1mi, 5x1mi), hill repeats (12x2’ hills), a 22km long run (that’s going to be fun, my longest run ever) and a couple of fast sessions with sprints.

Also, I’ll be running a 10.3km race on July 14th, the “Run 4 Trees”, a local charity race. Since that is the day for another long run, my coach had the brilliant idea to run another 10k as a cool down right afterwards. It will be interesting to see how the second 10k feel.

Food consumed

I won’t bore you with everything I ate during the past four weeks, but there is always a meal or two that was special.

  • I stumbled across this Avocado egg recipe by Tim Ferris and prepared it twice already. They are super easy to make and taste awesome. Plus: Fat + Protein galore!
  • Without pictures (forgot to take one, plus I prepared better looking ones already), a Bavarian Schweinebraten (pig roast) was had a few weeks ago. While the roast turned out really well, I messed up the gravy completely. My wife came to the rescue reminding me that there was some gravy in the freezer. Yay!

And then tomorrow I’ll have a BBQ for a couple of friends and as time is limited for preparations tomorrow, I decided to prepare Fatty’s famous brats.

Found elsewhere

Lastly, a more or less uncommented link-dump of the past 28 days.

With that, have a great four weeks ahead. And remember, you can subscribe to this blog via Atom as well as Feedburner.