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Pulse based intervals

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

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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

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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

 

46.59K Trail run

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#16 – 50 runs in 100 days – Hardcore edition
#123 – 100 Days Of Miles Challenge

This morning I woke up at 5 am to take the train to Tjörnarp at 7.31. This would be my last longer trail run before Tjörnarparen – 50K, Dec 12th. This was my first ultra race last year.

When I looked at the weather report yesterday I saw that it would rain 0.8 mm/h at 8 but totally forgot about that til this morning when I arrived at the train station and OH YES it rained. I waited it out and started the run. From time to time today it has rained but I decided I wouldn’t care and for some reason it did not bother me.

It is interesting how your brain can get really confused, after 2K’s run I ran in the Woods where they had felled trees, it looked totally different, even if I had the route in my pulse watch my brain still got confused. On my way back something told me I ran more to the right today so the route might be changed Dec 12th :-)

I didn’t see any new piglets, I have found out that soon there will be new piglets which was some weeks ago.

The loop went good, walked only on the wet branches where it is slippery.

Came to Frostavallen where I met some other runners and it is so nice because we say hi to each other and smile. It lit up my day. There was one girl who was behind me with her dog and asked me if I was afraid of dogs and I said no. The dog fell behind at some point :-) but had to take up the pace to get to her owner and then I met a guy who I Think has run Tjörnarparen or I have met him before. He asked me if I did a testrun before Tjörnarparen :-)

No errors yet and finally I found the small path after Nyrups Osteria when  have crossed a stone wall.

The time at 22.5K was 2 h and 50 min which gave me hope.

Today it was extra gooey and wet but I never froze.

When I got back to Frostavallen I know that I am going to run to the left at Waxsjön but by automatic I started to run to the right and realized it and have to get back on the right track. Unfortunately now at 30K I ran into a knee issue that forced me to walk for a while. I hoped it wouldn’t come back. Then it is hunting season so it is not odd to pass hunters and they stood in a group and I said hi and they all said hi at the same time. They seemed to be the nice hunters. They confused me as well, turned to the left when I was going to turn to the right but realized that as well. So finally it was only 11K left, it always feel close.

Walked over the loop and had a tough time after that.

But then it was only 4K left and there was hope that I wouldn’t miss the train.

I have had a good running day today, focused on the running so no pictures were taken. Tested my new Altra Lonepeak 2.0 with the right size. It was such a joy to run in them. At a certain place at Frostavallen there is uneven stones close to each other and many down hills where I have sworn before because my toes have ached and today I had NO PAIN. I just love these new shoes. The sole is different from 1.5 and felt tired under my feet and one positive thing that I was not prepared for was that I had not problem running on the “spänger”, I call them spongar.

Both Salomon Fellraiser and Altra Lonepeak 1.5 were not good on these.

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Even if I ran into some issues I am very satisfied with myself. Seemed to have a good pace. It has been so nice to follow my development this year. So much has happened and I feel so much stronger.

 

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Distance: 28.94 miles (46.59K), time: 6.00.54 h, average pace: 7.44 min/k, max pace: 5.25 min/k,
cadence: 168, 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

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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