Wednesday, September 14, 2011

Me, doing intervals?

On the schedule from coach today was 1 mile warm up,  6x400 @ 3k pace with 3min jogging recoveries, 1 mile cool down.  My 3k pace is alleged to be around 7:41 m/m or 1:55 per lap.


The track is 2 miles from my house, but I am loath to drive to do running so I went very slowly (11:00 pace) over to the track.


I then did this:


Split Distance Time Pace Ave HR Max HR
1 0.25 1:50 7:20 128 137
- 0.29 3:01 10:24 116 137
2 0.25 1:57 7:48 130 138
- 0.31 3:02 9:47 117 138
3 0.25 1:58 7:52 130 137
- 0.30 3:00 10:00 116 135
4 0.25 1:55 7:40 133 139
- 0.30 3:01 10:03 118 138
5 0.25 1:49 7:16 136 145
- 0.31 3:01 9:43 121 145
6 0.25 1:46 7:04 138 146

(Note: I edited the distances from the Garmin to make the 1/4 mile splits actually  .25 (the garmin says .26 - .27 which is quite a large error). I then recalculated the paces with the true distance. All this is done by a tiny python script that dumps an html table if you want a copy....)

Here's cut of the graph of my HR...the peaks you can get from the table, the rested HRs were around 110 bpm.




I really enjoyed doing these. The first one i went out way too fast, figured it out and then sandbagged it a bit to make the time come out not too fast. The second and third ones I was looking at the stupid garmin pace instead of the seconds and so was late. The forth I figured out to watch the time ;)...For the last two I felt pretty darn good and kicked it up a bit. 


 I jogged an easy 10:30-11:00 pace the two miles back home.


I would NEVER have been able to do this workout without breaking during my year of 8 marathons. 


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The last 2 PT sessions have gone really well..more about that in another post.

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