Etikettarkiv: upwind

Pulse Based Interval Training

#6 – 50 runs in 100 days – Just run edition

I decided last week that it was time again for intervals this week. I have not done them in a while.

When I left the town where I work it was warm, I had to take off my extra long sleeve under my jacket but when I got back to my town it was the other way around . COLD! So I had to put on my extra long sleeve.

Of course part of me did not want to run those intervals but lucky me my stronger me won this time.

Temperature: 13oC (55.4F) but chilly and cold so I am not kidding wore gloves and hat. I took off the gloves from time to time 🙂

What a life save a flip belt is when you do not have any pockets.

Started with 2K warmup. At the end I was wondering if I would be lucky to pass a mom with a bicycle trailer and her kid who also was biking. Lucky me they stopped just before I started my interval, 2K.

It did not take long til I was over my threshold pulse (160), got to 163 very quickly, even if I was doing pulse based intervals my brain was more on speed than pulse, it took some time to get below 160 and then I got back over 160 a couple of times.

2 min rest when I was jogging.

Second interval, 2K where I was doing just fine til I came to the famous hill near the school, even if I know that I have a tendency to increase the pace when I am slowing down and tried my best to be below 160, I got to 161.

2 min rest when I was jogging

Third interval, 2K was just fine but had some upwind and felt tired so I got around 155 mainly. Felt like this interval would never end.

2 min rest when I was jogging.

Last interval, 2K and when I was on my way back I saw another CKR runner coming in the other direction, saw our hat which I also wore, thought it was Tobias Widell and we said hi.

Then 1K cool down.

Interesting how rusty you can get when you have not done intervals in a while.

It was tough today but I am glad I did it.

Distance: 11.97K, time: 1.12.08.9h, average pace: 6.01 min/k, max pace: 3.41 min/k, cadence: 180, VO2 Max: 28 ml/kg/min

5.09K Flat Run

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#14 – 50 runs in 100 days – No excuses edition

This morning it rained and I hoped that it wouldn’t rain the whole day.

Then it was time for me to head out for a short run.

Temperature: 7.9oC (46.2F)

A bit grey but no rain when I started and a good pace 🙂

Then it started to drizzling, just what I needed 🙂 but eventually it stopped.

Around 2K I was met by upwind, it seem to be a ”take the bull by the horns” day. That takes out the strength in u. The pace decreased and then when the upwind was gone it slowly got up again.

Just before I finish this route I have a longer upward slope but I didn’t loose any pace and then I could finish strong!

Great to see those numbers under 6 again!

Distance: 5.09K, time: 29.35.2 min, average heart rate: 143. average pace: 5.48 min/k,
max pace: 4.11 min/k, cadence: 182, VO2 Max: 27 ml/kg/min

Pulse based intervals

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#11 – 50 runs in 100 days – No excuses edition

Today it was time for interval training.

Since the snow is gone and there is no ice I felt it would be safe to do those outside and not on the treadmill.

My day started good but then I got a bit irritated so it was good that it was raining.

Temperature: 4oC (39F)

Threshold pulse: 160

So I started with 2K warm up, tried to stay around 132 in pulse.

Then it was time for the first interval and got hit by a tough upwind.

2 min rest when I jogged.

In the beginning of the second interval I also experience tough upwind. This interval felt really long, at the end I was wondering if it ever would be over 🙂

2 min rest when I jogged

Interval 3 went ok.

2 min rest when I jogged

Interval 4 I experienced tough upwind and I survived because I pictured what irritated me in front of my face

Today I did not go over 160 even if the upwind was tough 🙂

1K cool down

Something that I have noticed when I do pulse based interval outside and on a treadmill. I am much faster when I run outside then when I run on a treadmill. 5. 30 min/k is the max pace I can do on a treadmill, after that I go over my threshold pulse

Distance: 11.88K, time: 1.10.42.5 h, average heart rate: 148, average pace: 5.57 min/k, max pace: 4.30 min/k, cadence: 184, VO2 Max: 27 ml/kg/min

18.67K Flat Run

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#31 – 50 runs in 100 days – Hardcore edition

Today I had decided that I would run a longer run. around 18K, one of my favorite runs out in the country but this time of the year it is bare. I hoped that I would finish under 2h

When I looked at the temperature it was 0oC (32F), first really cold run. It felt that it was snow in the air and once in a while a snow flake fell down. At the end it was some more snow flakes.

On this route I run around 9K and then I turn back, met a biker that seemed to struggle and a lady who had to get down and walk because of the wind, me over positive didn’t think it would be any problems when I turned back, oh boy how wrong I was.

To summarize this run

First 9K, good pace and comfortable