No Recoveries - Interval Training

-
Its my last hard club run before my half marathon (endurance Life) so I wanted to give this everything and the tri coach told me that my recovery periods in this session had to be at 10km race pace, and the the intense periods had to be at 5km race pace.... i knew my lungs were going to hurt after this session.

The set was: 10 x 2min 95% 1 min 90%



I was averaging over a quarter of a mile for each 2 minute speed interval and I did work hard I felt it in my legs and lungs after the session. I kept my heart rate over 175 beats per minute and these sessions I tend not to go over 166 beats per minute but I wanted to work hard in this one at the stats dont lie.




Todays Session

Duration 00 53 06
Distance 5.15 miles
Calories 699
Average HR 175 BPM
Max HR 185 BPM
Average Pace 7.19
Best Pace 5.59

Comments

Post a Comment

Popular posts from this blog

Day 31 - The End Of Janothon, The Start Of Something Else...

-
Image
Well we have been all looking forward to this day, and here it is! Congrats to all people who have completed Janothon. Mondays are the elite group session, while I was driving down the car phone went off, the bloke that arranges the training cant make it plus another 2 of the group aren't attending tonight as they are stuck in work so the suggested session was 7 x 1km, I was not looking forward to that as the 2 young lads where probably going to be there and leave me behind. When I got there my assumption was correct it was just me and the 2 fastest lads of the group. When I suggested the 7 x 1km session they looked at me and said "I'm not doing that!" lets just go for a run. I was over the moon they said no to the speed work! Its been 30 days hard training and I didn't want that on my last day of Janothon. We did a run what is called around Europe, Its a route that takes us up hill to the top of the mumbles in Swansea when we get to the half way
Read more

Day 21 - I Love Rest Runs But, I Hate Chavs

-
Image
Its the final countdown.. doo doo do do! doo doo do do do! Only 10 days to go for us Janothoners' and Ive been thinking that once its over I will keep up the amount of running I have this month but I think I'm going to introduce a rest day on Friday which involves doing nothing! But I'm going to work harder in the week, as I'm losing my Saturday runs to swim sessions. I chickened out of breaking the 100 mile mark today, I stuck to my guns and did the rest run, it went well until the last mile I run past a youth center and the little bar-stewards decided to hurl abuse at me, but I had my shuffle on so I couldnt hear anything and one lad decided to stand in the way as he thought he was "cool" i just glided past him, I think if I was in a mood im sure I would have dropped my shoulder and floored the chav. As soon as they were gone it was a glide home and a new PB for the route. Not much else going down today so im on the sofa, finished my poached eggs and n
Read more

Lovely Lake Laps.. Hippo Like...

-
Image
I missed out last week on the lake swim and I understand it was a good one to miss, it was cold, dark and the lake even had waves. Todays session couldn't be more different, the lake was really flat, mill pond like and idea swimming conditions. The set was kept simple, 2 laps of the lake and as the lake was nice and flat I was happy with that, I thought that this set was going to be easy. Well how wrong was I.. The first lap went fine, I went off with the faster group and kept on there feet all the way around, which I was really happy with. I'm getting better with my swimming and im already looking to up the distance in my events, and 1500 meters doesn't look that daunting any more. We swam a wider lap in the session, so the spotters could follow us if we came into trouble, but I kept seeing the bottom which gave me the spooks so I kept going into the deeper part of the lake so I wasn't too scared... I sound like a right softy... But I have visions of someone or
Read more