#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