Tag Archives: pulsebased

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

Leave a reply

#11 – 50 runs in 100 days – No excuses edition

Today it was time for interval training.

Since the snow is gone and there is no ice I felt it would be safe to do those outside and not on the treadmill.

My day started good but then I got a bit irritated so it was good that it was raining.

Temperature: 4oC (39F)

Threshold pulse: 160

So I started with 2K warm up, tried to stay around 132 in pulse.

Then it was time for the first interval and got hit by a tough upwind.

2 min rest when I jogged.

In the beginning of the second interval I also experience tough upwind. This interval felt really long, at the end I was wondering if it ever would be over

2 min rest when I jogged

Interval 3 went ok.

2 min rest when I jogged

Interval 4 I experienced tough upwind and I survived because I pictured what irritated me in front of my face

Today I did not go over 160 even if the upwind was tough

1K cool down

Something that I have noticed when I do pulse based interval outside and on a treadmill. I am much faster when I run outside then when I run on a treadmill. 5. 30 min/k is the max pace I can do on a treadmill, after that I go over my threshold pulse

Distance: 11.88K, time: 1.10.42.5 h, average heart rate: 148, average pace: 5.57 min/k, max pace: 4.30 min/k, cadence: 184, VO2 Max: 27 ml/kg/min

Pulse based intervals

Leave a reply

#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

Leave a reply

#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

Leave a reply

#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

Leave a reply

#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

Pulse based interval training

Leave a reply

#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

Leave a reply

#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

Leave a reply

#32 – 50 runs in 100 days summer edition
#90 – 100 Days Of Miles Challenge

Finally I got my pulse watch back and a new pulse belt and today it was time for pulse based interval training.

So finally I wouldn’t go on feeling, instead I would actually during the intervals be a couple of beats under my threshold pulse. And it would also be interesting to see what pace I would have during the intervals.

So first it was 2K warm up where I was running in the beginning in a comfortable pace but increased the pace at the end.

So then it was time for the first interval. I got up to around 160, but then at the end I ran into some heavy upwind where I realized I increased the pace and heart beat raised to 165, a bit above my threshold pulse. Finally I got back to 161.

Rest 2 min where I drank some water.

Second interval I got up to around 160-161 but on a hill I automatically increased the pace and got up to 163 and had to slow down a bit to get back to 160. Tried to be on max 161 in each interval.

Rest 2 min where I drank water.

Third interval. Also upwind and got a heart beat to 163 and had to slow down a bit to get to 160-161.

Rest 2 min, drank water.

Finally the last interval where I also in the beginning was getting up to 160-161 but also increased the heart beat to 163 on a hill.

Then cool down for 1K

What i realized, that even if I didn’t see the pace the brain was focused on pace even if I did pulse based interval training. If the pace decreased during upwind I wanted to run faster but pace is not important here, the heart beat should be around 160-161. Also when I ran up on a hillier bike path and the pace decreased I increased the pace and got above 160-161.

I am a bit flabbergasted by myself over the pace during the intervals. It is not the pace normally run in, way beyond my comfortable level and can keep it for 2K.

Distance: 6.87 miles (11.06K), time: 1.07.24 h, average pace: 6.05 min/k, max pace: 3.56 min/k,
VO2 max: 29 ml/kg/min, cadence: 186

Pulse based interval training

Leave a reply

#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)

Gabby's Challenges

Challenges that I am participating in

Tag Archives: pulsebased

Pulse based interval training

Pulse based intervals

Pulse based intervals

Pulse based intervals

Pulse based interval training

Pulse based interval training

Pulse based interval training

Pulse based interval training

Pulse based interval training

Pulse based interval training

September 2026
M	T	W	T	F	S	S
« Feb
	1	2	3	4	5	6
7	8	9	10	11	12	13
14	15	16	17	18	19	20
21	22	23	24	25	26	27
28	29	30