#10 – 50 Runs in 100 Days – Autumn Edition
The original plan tonite was to run 10x500m hilly intervals on St Hans Hills.
Worked from home to be able to get up to the hills earlier, always get started earlier when I am working from home.On the 2 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k
Thought that I heard rain before I woke up, grey morning.
Ran an errand at lunchtime when it was colder, rain in the air, on the news there had been talk about storm later so I started to think that I might head to the gym instead and do hilly intervals on the boring treadmill.
I was thinking how I would tonite on the treadmill, last time I increased each interval with 0.5%, started with 2.5%, finished with 6% which was tough. Decided that I would stick to 4% incline on all intervals.
Streched before I started doing those intervals.
Then I actually did 1.5K warmup, with a pace of 6.18 min/k, so it would be easy adding 500 m to those 1.5K.
On the 1 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k
Put the fan on high.
1 min rest standing on the side and then had to get the distance to an equal distance so it would be easy adding 500 m so it would be approximately 1 min each rest.
On the 2 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k
Approximately 1 min rest putting my head close to the fan and drinking water.
On the 3 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k
Approximately 1 min rest putting my head close to the fan and drinking water.
On the 4 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k. Started to feel the incline in my calves.
Here a couple stepped up on the two treadmills to the right of me. The guy was a bit heavier and breathed heavy and I asked him if he had put on the fan, it really helps on the treadmill but he said that he easily got a cold, not that I believe that the fan would get him sick so I continued with my hilly intervals
Approximately 1 min rest putting my head close to the fan and drinking water.
On the 5 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k. More tired calves.
Approximately 1 min rest putting my head close to the fan and drinking water
On the 6 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k. More tired calves.
Approximately 1 min rest putting my head close to the fan and drinking water
On the 7 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran approximately 430 m with 0% and a pace of 6.18 min/k. The treadmill stops automacially at 60 minutes. More tired calves.
Took a mini break, got off the treadmill and wiped my face and breathed for a short time
Approximately 1 min rest putting my head close to the fan and drinking water
On the 8 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.40 min/k. More tired calves. Here it started to be tougher during the 4% incline, more breathless and had to fight harder and that was how it was the last 3 intervals.
Approximately 1 min rest putting my head close to the fan and drinking water
On the 9 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.40 min/k. More tired calves.
Approximately 1 min rest putting my head close to the fan and drinking water
On the 10 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.40 min/k. More tired calves.
Here I had to step off to the side and breath for a short moment before I started the cool down.
These two hilly intervals trainings had been good preparation if I will participate in the 6h treadmill battle that Coach K Runners have had for some years now. Felt the tired feet, get more tired under my feet after a while.
At the warm up I gradually decreased the pace til I got down to walking mode.
Even if the treadmill is boring it is great that it exist when outside is not an option
Distance: 11.22K, time: 1.29.13 h, average heart rate: 154, average pace: 7.56 min/k, max pace: 5.57 min/k, cadence: 176, VO2 Max: 30 ml/kg/min
