Category Archives: Intervals

Pulse based interval training

#18 – 50 runs in 100 days – No excuses edition

I enjoy running during day light and today it was time for pulse based interval training again.

Always interesting to run a couple of days after a long trail run.

A bit colder today, temperature: 2.3oC (36.14F).

So when you do pulse based intervals you are going to be a couple of heart beats under your threshold pulse and mine is 160. The most important is that you do not get over your threshold pulse during the intervals

So first 2K warm up where I try to be around 132 in pulse

First interval went just fine, did not have any problems getting up to around 157.

Rest 2 min where I jogged

On the second interval, at the end I am running up on the bike path and I have a tendency to get close to my threhold pulse and then have gone above the threshold pulse but today I reached 160 before that and for the first time kept my pulse under my threshold pulse

Rest 2 min where I jogged

Here I start to feel that there is an end to this brutal running exercise

Third interval at the end there was some upwind

Rest 2 min where I jogged

Last interval is always a relief

1K cool down

Distance: 11.90K, time: 1.10.05.7 h, average pulse: 147, average pace: 5.53 min/k,
max pace: 4.16 min/k, cadence: 184, VO2 Max: 27 ml/kg/min

Now I have done this pulse based training and I thought it would be interesting to see first what has happened after the lactate test where I found out that my new threshold pulse was 160, it was 163 before and have there been any improvements.

This interval training felt like the smoothest so far, was very close to 157 and for the first time I did not go above my threshold pulse. Did an overview

Pulse based intervals

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#5 – 50 runs in 100 days – No excuses edition

Tonite it was time again for Krutgubbens (The powder man’s intervals) intervals but pulse based. Which means that I am going to keep me under the pulse 160. Outdoors I reach 160 around 5 min/k.

Last time it did not go as planned due to very tired legs, already during warmup my pulse was up to 155. Today it was around 148. I realized that the first interval was way to fast and adjusted it today.

Started with 14 min warm up with a pace of 9 km/h til 7 min and then gradually increased it to 9.5 km/h every min.

Decided to set the pace at 6 min/k for the first interval and that interval worked just fine.

Second interval had a pace of 5.50 min/k and worked just fine too.

Third interval had a pace of 5.40 min/k and worked just fine.

Fourth interval had a pace of 5.30 min/k and now the pulse had moved up to 158 so the last two intervals would be interesting.

Fifth interval I started with a pace of 5.30 min/k and then increased it to 11 km/h and then 11.1 km/h but had to move back to 5.30 min/k because the pulse got up to 161, my threshold pulse is 160

Sixth interval I started with with a pace of 5.30 min/k and then increased it to 11 km/h and then 11.1 km/h but had to move back to 5.30 min/k because the pulse got up to 161 of course.

So I have to modiy the pace a bit more til it will work fully.

After that I lifted weights.

Today part of me did not protest before hand

Distance: 8.09K (according to the threadmill), time: 50.04.3 min, average pace 151, average pace: 6.12 min/k, max pace: 4.30 min/k, cadence: 184, VO2 Max: 27 ml/kg/min

Pulse based intervals

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#32 – 50 runs in 100 days – Hardcore edition

Today I started with intervals at the gym, did Krutgubbens (The powder man’s intervals) intervals. Earlier it has been about pace but now I am going to make this pulse based so the pulse couldn’t go over my treshold pulse.

The original plan was the following

During the warm up I was already at 155 and at the end 157 so the plan would probably change.

During the first interval I got over 160 which is my threshold pulse so I had to reduce the pace.

On my second interval I increased the pace to 5.40 but had to reduce it again and decided from now on that I increase the pace to 5.50 on every interval and see if I can increase the pace after a while. At the end of each interval I had to reduce the pace.

I think that Saturday’s 7K struggling with upwind got me very tired legs so it did not go as planned but I did intervals. I will keep working on this interval training. Hopefully it will go as planned next time.

After that it was the gym with triceps, biceps, hips stability, legs, hip strengthening, calves and core

Distance: 8.28K, tid: 50.04.3 min, average heart rate: 151, average pace: 5.28 min/k, max pace: 4.30 min/k, cadence: 184, VO2 Max: 27 ml/kg/min

Pulse based interval training

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#29 – 50 runs in 100 days – Hardcore edition
#136 – 100 Days Of Miles Challenge

Today it was time again for the running exercise that I dislike the most, intervals.

I did a lactate test this Fall and my new threshold pulse is now 160.

Temperature: 4oC (39F)

It was going to be interesting to see what my paces would be with the new threshold pulse.

I did pulse based interval training where I will be a couple of heart beats under my threshold pulse during the intervals.

Started with 2K warmup and then it was time for my first interval where I was pendling between 155-159. It was upwind and I have a tendency to increase the pace when it is upwind.

Since it was colder I decided I would jog during the 2 min rest.

During the second interval I got to 161 a couple of times. Still upwind and then I have up hill at the end of the second interval where I also know that I have a tendency to increase the pace.

Jogging during the 2 min rest.

On the third interval I gassed to much at the beginning and also got up to 161 but got back quickly. That is one thing that I have learned that during pulse based interval training, don’t gas to much in the beginning.

Jogging during the 2 min rest

Finally the fourth interval and then 1K cool down.

It was obvious that it was a while since I did this last, last time was in October.

The first and fourth interval were the best intervals, I survived the cold. I become troubled with a cough when it is colder but it did not bother me today

Distance: 7.39 miles (11.89K), time: 1.09.22 h, average heart rate: 147, average pace: 5.50 min/k, max pace: 4.30 min/k, cadence: 186, VO2 Max: 27 ml/kg/min

Pulse based interval training

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#14 – 50 runs in 100 days – Hardcore edition
#121 – 100 Days Of Miles Challenge

This afternoon it was time to do pulse based interval training where I am a couple of heart beats under my threshold pulse during the intervals. My threshold pulse is 163, I hoped that the sun would come out but it looked like that wouldn’t happen.

So it was just to head out and get those intervals done. When I started with warm up part of me wanted to quit and head back home but that wouldn’t happen. The weather was grey, upwind, rain from time to time. I am not very found of rain and upwind but it strengthens you as well.

The layup is the following:

2K warm up
4x2K intervals with 2 min rest between
1K cool down

Temperature: 15oC (59F). Started with 2K warm up and then it was time for the first interval which was the best interval. Rested (walked) for 2 min where I drank some water

The second interval I landed at 156 and lay there for a while, eventually I got up to 160, during this interval I am running on a bike path which is gradually increasing in altitude where I also increase the pace and got to 162 so then I had to run a bit “slower” to get back to 160 where I try to be during the intervals. Rested (walked) for 2 min, drank some water. This was one of the toughest intervals. Here I started to feel a relief because I had done half the intervals

During the third interval I got up to 160 pretty quickly but was after that pendling between 156-159 but got back to 160. Rested (stood still) for 2 min, drank some water,

Finally the last interval where I also had a hard time getting up to 160. Also one of the toughest intervals and I just wanted it to be over soon.

The interval training today was tougher. The reason could have been that I still was tired after the fore foot running this weekend where I get very tired calves after 20 min fore foot running.

Ended with 1K cool down.

I hope that I can do one more pulse based interval training before the resting weeks before my last race this year

Distance: 7.14 miles (11.49K), time: 1.09.44 h, average pace: 6.04 min/k, max pace: 4.23 min/k, cadence: 178, VO2 Max: 28 ml/kg/min

Physical training with intervals element

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#5 – 50 runs in 100 days – Hardcore edition
#112 – 100 Days Of Miles Challenge

Tonite it was again for physical training but with intervals element with Coach K Runners at St Hans hills with instructor Karin

Temperature: 12oC (54F) so winter tights, compression socks, long sleeve, fleece, gloves and hat.

Ran from home to the physical training and met up with the rest.

Here are the warriors of this evening

So we ran to the dirt road where we would have all the exercises and did the following exercises

Warm up 8 min (4×2 min):
6 lateral flaxion
10 low squats
10 pushups
6 burpees
10 back liftings

Hill exercise (several sets):
Frog jumps
Low lunges
Crab walking
Then rushing up to the top of the dirt road. At the end rushing up to the top of the dirt road burned in my legs

30s-30s rest between each exercise
40s-20s rest between each exercise
60s-0s rest between each exercise
Skijumps
Burpees
Squats
At the end I had a minor dyspnea, had to close my eyes and just keep going on that last set

Pushups:
Started with standing in straight arm plank
30s standing in straight arms plank then 5 pushups
25s standing in straight arms plank then 4 pushups
20s standing in straight arms plank then 3 pushups
15s standing in straight arms plank then 2 pushups
10s standing in straight arms plank then 1 pushups

After a while I had to take off my fleece and early gloves and hat

I should have brought my reflective vest and headlight, it is dark now at 6.30 pm when it is time to run back to home.

Now I have sore front thighs and left groin but it is definaley worth it

Some results to report:

Transport to – average pace: 6.19 min/k, cadence: 178, VO2 Max: 29 ml/kg/min
Physical training with intervals element – VO2 Max: 32 ml/kg/min
Transport from – average pace: 6.34 min/k, cadence: 182, VO2 Max: 25 ml/kg/min

Total distance: 4.44 miles (7.15K)

Results from physical training

Pulse based interval training

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#47 – 50 runs in 100 days summer edition
#104 – 100 Days Of Miles Challenge

Today it was time to do pulsebased interval training again where I during the intervals is a couple of heart beats under my threshold pulse. My threshold pulse is 163

Even if I didn’t have any sore muscles Sunday after the 30K cross country race that I ran Saturday I am of course frayed so I didn’t except the same pace as the other intervals when I have had more rested legs. But it would still be interesting to see what max pace I would be able to get to.

Ideal day for interval training, hardly any upwind.

First it was 2K warm up and then it was time to do the first interval, I first landed around 152-153 and stayed there for a while. It took a long time to get up to 160.

Rest for 2 min

Second interval I got up to 160 pretty fast, at the end I am running up on a bike path and had gotten up to 162, tried to avoid it but got up there this time too

Rest for 2 min

Third interval I felt tired in legs and was around 155 in the beginning. Got to 158 and finally 160 but dropped to 155 at the end.

Rest for 2 min

Fourth interval I felt tired legs and was also around 155 in the beginning, down a bike path I increased the heart beat. Got up to 158 and finally 160 at the end but dropped to 155 at the end.

Then it was 1K cool down.

Distance: 6.93 miles (11.15K), time: 1.09.19.7h, average pace: 6.13 min/k, max pace: 4.10 min/k, cadence: 182, VO2 Max: 28 ml/kg/min

Pulse based interval training

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#39 – 50 runs in 100 days summer edition
#96 – 100 Days Of Miles Challenge

Today it was again to do pulse based interval training where am a couple of heart beats under my threshold pulse during the intervals. My threshold pulse is 163

The layup is the following:

2K warm up
4x2K intervals with 2 min rest between
1K cool down

A bit chillier today around 14oC (57F). Started with 2K warm up and then it was time for the first brutal interval. Rested (stood still) for 2 min where I drank some water and tightened my energy belt.

On the second interval I have notice that during the running on a bike path which is gradually increasing in altitude that I also increase the pace and got to 163 so then I had to run a bit “slower” to get back to 160 where I try to be during the intervals. Rested (stood still) for 2 min, drank some water and got the pulse down.

I have been lucky so far, on the third interval I am crossing a car road and this time a car came so I had to do a short detour and the pulse went down to 156. Take some time to get back to 160, the same if I get to 163 and have to get back to 160. At the end of the interval I ran into a heavier upwind and the pace got to 156 for a short moment, felt a bit more tired here as well. Rested (stood still) for 2 min, drank some water,

Finally the last interval where I also at some point got up to 163.

I handled the increasing pace much better this time, last time I got to 165 which is above my threshold pulse, this time my highest pulse was 163. Now I feel in my breathing when I am on my way to 161-163.

Ended with 1K cool down.

Intervals is not my favorite running training, it is the most brutal thing I can do to myself but I know what it will give at the end so there is a purpose and I am improving during my other runs. Maybe this interval training has something to do with it.

Distance: 6.88 miles (11.07K), time: 1.06.40 h, average pace: 6.01 min/k, max pace: 3.53 min/k,
cadence: 188, VO2 Max: 28 ml/kg/min

Pulse based interval training

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#25 – 50 runs in 100 days summer edition
#83 – 100 Days Of Miles Challenge

Tonite it was time for intervals again.

I am very satisfied with my Suunto Ambit3 Peak but during the spring the pulse watch ran into issues not finding the pulse belt from time to time. It was not such a big deal in the beginning because I could live without not getting the pulse registered, even if it is interesting looking at once in a while.

But since I started to look at my VO2 Max and also have started with pulse based training the pulse has become more important.

Suunto Customer Service has been great. I have had several support requests about the pulse belt, I have gotten several solutions and then it has worked for a while but then the issue has come back and now it was time to get to the bottom of this. I have suspected that the pairing of the pulse watch and pulse belt falls out and we have discussed if the pulse belt is the problem.

So when I scheduled pickup with UPS this morning I found out they could fetch my pulse belt and pulse watch this afternoon.

This meant that I wouldn’t be able to see the pulse and had to use Movescount on my iPhone during this training.

So I had to go on feeling as far as the pulse was concerned. When I was running on a hill up and down with my running buddy Lars at Vallåsen I was having a pulse some pulse beats below my threshold pulse and remembered the feeling in my body.

Last time I did this interval training I was increasing the pace a lot on the last intervals and the plan was not to run too fast.

This pulse based interval training means that I run 4x2K intervals and the positive things about this type of intervals are the following:

+ Gentler
+ Less risk of getting injured

But it is also important not to be above the threshold pulse because then it becomes so hard that it might require several days of rest!

It was very warm today so I brought one bottle of Resorb and one bottle of water in my energy belt.

Started with 2K warm up. I pass a horseback riding place during this warm up and today a girl was out with a horse on the dirt track. I am not afraid of horses but I know what damage one kick can do so I had to run across to another path because I felt that I wouldn’t have enough space to pass the horse.

Then it was time for the brutal pain. First interval. Part of your brain want to quit but it gets a bit easier when it it 1K left. Decided to stand still during the rest for 2 min and catch my breath.

Another brutal pain for 2K. Here is a longer hill, last time I was flying up that hill but today it was tougher. Could be that I still has not rested enough after my 48K trail run last weekend, the heat or that I ran alone. The pace got a bit slower here. When I was standing to catch my breath a elderly lady asked me if I had trouble breating. Inside I was laughing a bit because of course it can look that way after a interval and she didn’t know that I just finished an interval. So I told her that you would be a bit breathless after an interval. A conversation started about summer allergy and I couldn’t just start running, felt I had to finish this conversation so the rest was a bit longer than 2 min.

During the third interval I felt that I got above my threshold pulse and had to slow down a bit. Rested for 2 min.

Then the final interval, same thing happened here, increase the pace so I got above my threshold pulse and had to slow down a bit.

Ended with 1K cool down.

Since I did not use my pulse watch, no cadence was registered and of course no pulse or VO2 Max.

I have a little separation anxiety and hope that Suunto technicians can find a solution to the pulse belt issue and that I will get my pulse watch back soon. But it worked quite good with using Movescount on my iPhone.

Distance: 11K, time: 1.07.42 h,
average pace: 6.09 min/k, max pace: 4.04 min/k

Pulse based interval training

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#18 – 50 runs in 100 days summer edition
#79 – 100 Days Of Miles Challenge

Tonite it was time to test pulse based interval training. To have a pulse a couple of heart beats lower than my threshold pulse.

But of course I ran into issues with my pulse belt.

I had the pleasure of doing this with Malin, another Coach K Runner.

We started with 2K warmup and then it was 4xK intervals with 2 minutes rest between each interval.

I had created a workout in Movescount and thought that it was correct. The warmup, interval and first rest worked but not the second so then Malin had to keep track of the distance after that.

Since I couldn’t see the heart beat on the display I had to go on feeling. My threshold is 163 and when we ran up the hill at Vallåsen this weekend I had a pulse around 160. So the first 2 intervals felt that I was below my threshold pulse.

Some other runners were out and dog walkers and I am wondering what they thought when they saw us and I was screaming at myself to continue and shout to Malin how long is is left from time to time

Sometimes I wonder why I do intervals because I do not like them at all. That is the most brutal running I can do but I also know what it will give And tonite I was running REALLY LONG intervals.

The last two felt VERY LONG and I also went above my threshold pulse, thought it never would end.

The pace was definately outside of my comfort zone

Distance: 6.42 miles (10.33K), time: 1.01.20 h, average pace: 5.56 min/k, max pace: 4.11 min/k,
VO2 Max: 29 ml/kg/min, cadence: 182

MTD: 135.47 miles (218.1K)
YTD: 625.44 miles (891.90K)

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Category Archives: Intervals

Pulse based interval training

Pulse based intervals

Pulse based intervals

Pulse based interval training

Pulse based interval training

Physical training with intervals element

Pulse based interval training

Pulse based interval training

Pulse based interval training

Pulse based interval training

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