Kategoriarkiv: Intervals

Hilly intervals on treadmill

#16 – 50 runs in 100 days – Just run edition

This is my first resting week before my ultra race June 11th but I saw an interesting hilly interval training in Runner’s World that I wanted to test and then I had to do it in the beginning of this week so my legs will be enough rested before the race.

Biked to the gym after work and here is the training

15 min warm up (ran 2K), started with 6 min/k but since I try to not go over my threshold pulse I had to decrease the pace during warmup

After that

500m interval                                  2.5% incline
1 min rest
500m interval                                  3.0% incline
1 min rest
500m interval                                  3.5% incline
1 min rest
500m interval                                  4.0% incline
1 min rest
500m interval                                  4.5% incline
1 min rest
500m interval                                  5.0% incline
1 min rest
500m interval                                  5.5% incline
1 min rest
500m interval                                  6.0% incline
1 min rest
500m interval                                  6.5% incline
1 min rest
500m interval                                  7.0% incline

During the rest I was standing, after the second rest I realized that this treadmill had paused. Grrrr, do not like that type of treadmill so then I had to move my running shoes on the treadmill a little during the rest

10 min cool down

Interesting exercise but I had to tune some more, at some interval I got to 163 in pulse, my threshold pulse is 160. It got tough at the end. It would have been nice with some breeze 🙂

Distance: approximately 8K

Pulse Based Interval Training

#6 – 50 runs in 100 days – Just run edition

I decided last week that it was time again for intervals this week. I have not done them in a while.

When I left the town where I work it was warm, I had to take off my extra long sleeve under my jacket but when I got back to my town it was the other way around . COLD! So I had to put on my extra long sleeve.

Of course part of me did not want to run those intervals but lucky me my stronger me won this time.

Temperature: 13oC (55.4F) but chilly and cold so I am not kidding wore gloves and hat. I took off the gloves from time to time 🙂

What a life save a flip belt is when you do not have any pockets.

Started with 2K warmup. At the end I was wondering if I would be lucky to pass a mom with a bicycle trailer and her kid who also was biking. Lucky me they stopped just before I started my interval, 2K.

It did not take long til I was over my threshold pulse (160), got to 163 very quickly, even if I was doing pulse based intervals my brain was more on speed than pulse, it took some time to get below 160 and then I got back over 160 a couple of times.

2 min rest when I was jogging.

Second interval, 2K where I was doing just fine til I came to the famous hill near the school, even if I know that I have a tendency to increase the pace when I am slowing down and tried my best to be below 160, I got to 161.

2 min rest when I was jogging

Third interval, 2K was just fine but had some upwind and felt tired so I got around 155 mainly. Felt like this interval would never end.

2 min rest when I was jogging.

Last interval, 2K and when I was on my way back I saw another CKR runner coming in the other direction, saw our hat which I also wore, thought it was Tobias Widell and we said hi.

Then 1K cool down.

Interesting how rusty you can get when you have not done intervals in a while.

It was tough today but I am glad I did it.

Distance: 11.97K, time: 1.12.08.9h, average pace: 6.01 min/k, max pace: 3.41 min/k, cadence: 180, VO2 Max: 28 ml/kg/min

Pulse based interval training

#22 – 50 runs in 100 days – No excuses edition

Instead of a long run I decided that I would do pulse based interval training instead.

Temperature: 30C (37.4F)

Threshold pulse: 160

Started with 2K warm up and even if I ran slowly the heart rate Went up over 140.

Then the first interval and it was tough. Did not go over 160. The first interval always feels very long

2 min rest when I was jogging.

Second interval was tough as well. Not over 160

2 min rest when I was jogging

Third interval was also tough but now it starts to feel better because it is only one interval left.

2 min rest when I was jogging

Finally the last interval. Got up to 162, did not pay attention to the pulse Watch. I passed a man and a child and all of a sudden I heard someone shouting at me, asked if it was my head phones that was on the ground. I do not listen to music when I am running.

Then 1K cool down.

I am not sure why it was tough today, no upwind but maybe because of lack of sleep. Started working again and getting up earling in the morning to commute.

Distance: 11.91K, time: 1.10.58.4 h, average heart rate: 151, average pace: 5.57 min/k, max pace: 4.46 min/k, cadence: 184, VO2 Max: 27 ml/kg/min

Pulse based interval training

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#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

Gabby's Challenges

Challenges that I am participating in

Kategoriarkiv: Intervals

Hilly intervals on treadmill

Pulse Based Interval Training

Pulse based interval training

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