#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