Etikettarkiv: plainintervals

#27 – 100 Days Of Miles Challenge

I am not a treadmill lover but sometimes the treadmill is a life saver, like today when the weather is rainy, windy, cold and grey. I do not like to run in the rain.

So I have a pulse watch which warns me about storms and it made noise this morning and when I biked to the gym I had some heavy upwind part of the way so the watch was right 🙂

I was suppose to have hilly running this morning with a CKR friend but she ran into a cold last night so it was cancelled. Plan A was not to run on the treadmill then but since I have set a goal now to hit at least 10000 kcal before March 1 (participating in ”Kalorijakten”) I decided I would run on the treadmill also and when the hilly running was cancelled I decided I would do interval training on the treamill instead of only running 2-3K.

Last week I did Krutgubbens (The powder man’s intervals) intervals, since it was the first time and I did not know how I would respond to this type of interval training my fastest pace was 5 min/k but felt that I probabaly could run faster than that I modified my interval paces to the following:

I have noticed that at 5.10 I start to feel a bit more breathless and have to fight with myself, not that I am going to quit or anything but it is getting down to the area where I am not really at. At 5.00 it was even tougher and today I would go beyond 5 min/k and I was a bit scared even if it would be for only 2 minutes and 1 minute but 2 minutes is quite long but I did it. It was such a joy to do the last 2 intervals even if I had to pep myself that it is not long time left til you will have 1 min rest. That minute rest is a relief for a short moment 🙂

I am going to stay with these intervals for a while now. It feels good to have a security string that I use to be on the safe side.

So distance: 5.18 miles (8.34K), time: 50.03.30 min,
average pace: 6 min/k, max pace: 3.53 min/k, VO2 Max: 31 ml/kg/min

After that it was biceps, triceps, legs and ended with core: circles, side plank and then 5 min and 15 s regular plank 🙂

#24 – 100 Days Of Miles Challenge

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I read a article yesterday about running on treadmills versus trail running. I am not a treadmill lover, I prefer to run outside and right now I enjoy trail running the most. I agree with the following below about running on a treadmill.

It is terribly monotonous
I never get to a cozy picnic spot
The view is the same all the time

But doing intervals on a treadmill works for me when I do them alone. I can set a pace and keep it instead of max the pace and fall ”fall dead” at the end of the intervals when running outside.

So as warmup before I lifted weights at the gym I did ”Krutgubbens” intervals (=powder man)

Started with 14 min warmup around 10 (6 min/k) pace and then it was time for the interval part

6 min 5.49 min/k (10.3)
1 min rest 6 min/k (10)
5 min 5.39 min/k (10.6)
1 min rest 6 min/k (10)
4 min 5.30 min/k (10.9)
1 min rest 6 min/k (10)
3 min 5.18 min/k (11.3)
1 min rest 6 min/k (10)
2 min 5.10 min/k (11.6)
1 min rest 6 min/k (10)
1 min 5 min/k (12)
1 min rest 6 min/k (10)

Then 9 minutes cool down where I did a gradual reduction in pace.

I was so lucky that I chose the right treadmill this time. Last time I did intervals at the gym I had first forgotten to stretch so I had to have a break after 2 sets and then the treadmill decided to stop from time to time, really annoying.

This time I had chosen the treadmill that shows time remaining or time elapsed and when I was getting closer to 5 min/k I realized I even had a security string that could be used 🙂

Next time I have decided that I am going to go under 5 min/k

Distance: 5.17 miles (8.33K), total time: 52.10 min,
average pace: 6.15 min/k, max speed: 4.24 min/k, VO2 Max: 29 ml/kg/min

After that I did back, shoulders, legs and ended with core: oblique crunches, the World and the regular plank, in between the boat pumping both legs 20 times

#3 – 100 Days Of Miles Challenge

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I was suppose to participate at Coach K Runners Hilly intervals at St Hans hills this morning but since it was raining I decided not to participate since I have had a cold this week and finally can come back and exercise again.

Since the rain didn’t want to leave I decided to do plain intervals on the treadmill at the gym by myself for the first time. I have participated at Coach K Runners plain intervals on a treadmill about 1 year ago.

The intervals exercise consisted of two sets

First 10 minutes warmup with a speed of 6 min/k and then it was time for the first set and realized that I totally forgot to stretch before I started to run which I was punished for. My right knee protested and also my left butt so I decided to have a break between set 1 and set 2. Paused the treadmill and planned to continue where I ended but pushed the wrong button when it was time to get back doing set 2. So I had to start all over.

I am not sure what I did but when I was running 2 minutes intervals the treadmill just stopped. I hate when that happens. And then it happened again. So it was a bit screwed up at set 2.

The interval speed was 5 min/k but it seems to me that I can increase the interval speed next time I do this.

I am not very fond of treadmills but the positive thing with intervals on treadmills is that you can set a pace and keep it.

Afterwards I did the side plank and then 3 min regular plank.

Distance: 5.84 miles (9.40K)

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Etikettarkiv: plainintervals

#27 – 100 Days Of Miles Challenge

#24 – 100 Days Of Miles Challenge

#3 – 100 Days Of Miles Challenge