Etikettarkiv: krutgubben

Pulse based intervals

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#5 – 50 runs in 100 days – No excuses edition

Tonite it was time again for Krutgubbens (The powder man’s intervals) intervals but pulse based. Which means that I am going to keep me under the pulse 160. Outdoors I reach 160 around 5 min/k.

Last time it did not go as planned due to very tired legs, already during warmup my pulse was up to 155. Today it was around 148. I realized that the first interval was way to fast and adjusted it today.

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Started with 14 min warm up with a pace of 9 km/h til 7 min and then gradually increased it to 9.5 km/h every min.

Decided to set the pace at 6 min/k for the first interval and that interval worked just fine.

Second interval had a pace of 5.50 min/k and worked just fine too.

Third interval had a pace of 5.40 min/k and worked just fine.

Fourth interval had a pace of 5.30 min/k and now the pulse had moved up to 158 so the last two intervals would be interesting.

Fifth interval I started with a pace of 5.30 min/k and then increased it to 11 km/h and then 11.1 km/h but had to move back to 5.30 min/k because the pulse got up to 161, my threshold pulse is 160

Sixth interval I started with with a pace of 5.30 min/k and then increased it to 11 km/h and then 11.1 km/h but had to move back to 5.30 min/k because the pulse got up to 161 of course.

So I have to modiy the pace a bit more til it will work fully.

After that I lifted weights.

Today part of me did not protest before hand 🙂

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Distance: 8.09K (according to the threadmill), time: 50.04.3 min, average pace 151, average pace: 6.12 min/k, max pace: 4.30 min/k, cadence: 184, VO2 Max: 27 ml/kg/min

Pulse based intervals

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#32 – 50 runs in 100 days – Hardcore edition

Today I started with intervals at the gym, did  Krutgubbens (The powder man’s intervals) intervals. Earlier it has been about pace but now I am going to make this pulse based so the pulse couldn’t go over my treshold pulse.

The original plan was the following

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During the warm up I was already at 155 and at the end 157 so the plan would probably change.

During the first interval I got over 160 which is my threshold pulse so I had to reduce the pace.

On my second interval I increased the pace to 5.40 but had to reduce it again and decided from now on that I increase the pace to 5.50 on every interval and see if I can increase the pace after a while. At the end of each interval I had to reduce the pace.

I think that Saturday’s 7K struggling with upwind got me very tired legs so it did not go as planned but I did intervals. I will keep working on this interval training. Hopefully it will go as planned next time.

After that it was the gym with triceps, biceps, hips stability, legs, hip strengthening, calves and core

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Distance: 8.28K, tid: 50.04.3 min, average heart rate: 151, average pace: 5.28 min/k, max pace: 4.30 min/k, cadence: 184, VO2 Max: 27 ml/kg/min