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