#13 – 50 runs in 100 days – Winter edition

I was suppose to do interval training Christmas Day but it was raining and I decided to do them another day and decided that it was a good day to do it the last day this year.

Intervals are not something that I really like but I know it will improve me as a runner and pulse based intervals suits me more than regular intervals and I have started to like them a bit more.

Started with 2K warmup when I tried to be around 132 in pulse

First interval 2K: Got up to 158 and then osciallated between 156 and 158 for a while but then I did not pay attention and saw that I had got up to 160, which is my threshold pulse, and then I was at 161 and had to slow down. Important during the intervals is to not go above your intervals. It was some upwind and was as 153 but felt that I was running towards a wall. I have a tendency to increase the pace when it is more upwind so I just accepted that I was a lower pulse for a while. Then no upwind and I got back to 157.

2 min rest when I jogged and tried to get the pulse down to around 132

Second interval 2K:  I did not go above 160 when I was running up the bike path and this interval feels the longest, at the end it seems that it won’t end but finally the beep.

Rest 2 min when I jogged

Now when it is half time I can see the end getting close 🙂

Third interval 2K:  I did not go above 160 and it was so interesting, I turn to the right on a road where there is a sign saying ”Slow down” and it actually was beeping just before I got to that sign.

2 min rest when I jogged and felt the upwind.

Last interval 2K: There was upwind again and also side wind when I  was at 153, did not force it and when the upwind disappeared I got to 157

Approximately 1K cool down.

Said hi to some other runners.

Still felt tired in my legs after the HIT this week but I got to a good pace during the intervals anyway. It works if I do not have too tired legs.

Distance: 11.78K, time: 1.13.52.7 h, average heart rate: 150, average pace: 6.16 min/k, max pace: 4.04 min/k, cadence; 180, VO2 Max: 27 ml/kg/min