#4 – 50 Runs in 100 days – Summer edition

The original plan was to do hilly intervals but it was another cold, grey and windy day, the sun came out briefly in the morning but disappeared. But I am going to stick to the plan so I decided to bike to the gym and to intervals on the treadmill, even if running on the treadmill is boring.

Doing intervals on a treadmill works for me. I can set a pace and keep it which I wouldn’t be able to do doing intervals outside.

I did ”Krutgubbens” intervals (=powder man) where you start with a long first interval and reduce the time for every interval and increase the pace on each interval. Try to be outside of your comfort zone. If you are a 6 min runner, have the intervals under 6 min.

Even if it is boring it has it pros, if you set a pace you will keep it, tip is to put the security string on.

Started with 14 min warmup 6.40 min/k (9.0) pace and then it was time for the interval part

6 min 5.56 min/k (10.1) I was suppose to have a pace of 6 min/k but decided to run faster
1 min rest 6.40 min/k (9)
5 min 5.50 min/k (10.2)
1 min rest 6.40 min/k (9)
4 min 5.45 min/k (10.4)
1 min rest 6.40 min/k (9)
3 min 5.40 min/k (10.5)
1 min rest 6.40 min/k (9)
2 min 5.35 min/k (10.7)
1 min rest 6.40 min/k (9)
1 min 5.27 min/k (11) I was suppose to have a pace of 5.30 min/k but decided to run faster
1 min rest 6.00 min/k (10)
Then 9 minutes cool down where I the first minute had (9.5) and then 6.40 min/k (9.0) the last 8 minutes.

Needed to put the fan on, I always forgets how warm you will be running on a treadmill.

Distance: 8.37K, time: 0:49.59.9 min, average heart rate: 160, average pace: 5.58 min/k, max pace: 4.24 min/k, cadence: 178, VO2 Max: 39 ml/kg/min