Etikettarkiv: pulsebased

Pulse Based Interval Training

#36

Always interesting doing pulse based intervals when having tired legs. Have experienced this earlier after running on Kullaberg and then 3-4 days later do pulse based intervals.

What did not work last time when I started to do pulse based intervals for the first time since last year. Had forgotten about the training mode and chose ”Running” when I should have chosen ”Hilly intervals” which meant that I saw the pace instead of pulse on my pulse watch and doing pulse based intervals on a feeling does not work. You have no idea what pulse you have.

So today I would choose the correct training mode so I could do this properly.

Glad I chose to wear linnen, wore the water belt and flip belt this time.

First it was 2K warmup where I had to calm down to get the pulse down, try to be around 132 but was over a couple of times.

Then it was time for the first interval and it happened the same thing that always happen when I have tired legs. Takes a long time to get up to 157, on the intervals you are going to be a couple of heart beats below your threshold pulse which is 160 in my case. It seems that I won’t get up to 157 but it is better to be lower than over 160, that cannot happen. But finally I got up to 156-157.

Decided to walk on the 2 min rest to catch my breath.

Then on the second interval I got to 157 a bit faster and that is normal when I have tired legs. I have learned that I have a tendency to increase the pace and heart beat when I run up a hill so I have learned that I have to slow down instead and then I am fine. Did not get over 160 🙂

Walked on the 2 min rest

The first interval is the toughest, then I know that I have 3 more to go.

But when I start the third interval it starts to feel better because now I have only one interval left before the pain is over, it is hate love over intervals. Pulse based intervals suits me better but they are still intervals.

On the third interval I got up to 158 very quickly, then it is time to calm down to get down to 156-157 but I got up to 159-160 but never over 160 so this intervals was the best and I think it also is normal.

Then it was finally time for the last interval. Unfortunately it got a bit scary. The same thing happened here, I got fast up to 159 and tried to slow down and then I was up on 180, rushed up just like that and it took quite some time before I got down to 143 and then I got back up to 157.

The cool down got to be a bit longer since I am participating in a challenge where I needed to get 13K on this run to be able to get over 17K, it is July 17th today. Also felt good to have a longer slower cool down after that scary last interval.

Results:

Weight Report:

Pulse Based Interval Training

#30

So it was time for my first pulse based intervals this year.

The temperature dropped a bit which was nice, it was not too hot.

The training consists of 2K warm up, 4x2K intervals with 2 min rest between. 1K cool down.

During those 2 min you can choose to stand still, walk or jog and if it is not too hot I always jog.

During the intervals I am going to be a couple of heart beats under my threshold pulse which is 160.

Started the warm up but nothing moved on my pulse watch, what??? Realized that I had not started something on my pulse watch so I did, off I went 🙂 So now I had maybe been running 300 m ahead. Did not start all over.

When it was time for my first interval I could not see any pulse on my pulse watch just pace and I was thinking that I had chosen the wrong exercise on my pulse watch. Interesting with pulse based intervals when you have to go on a feeling. Tough Tough. Felt that I was running on max and I was above 6 min/k but I also got under on the first interval. Breathless.

Jogged for two minutes and started again, now I had to do some detours to reduce these extra 300 m otherwise I would run into problems when I was on my third interval. Seemed to have managed but could started jogging before 2K, ran about 300 m shorter, I was just too exhausted.

2 min jogging again where I had to do ”slalom” between some kids who were walking on the bike path 🙂

It felt that it got slower and slower for each interval, definately not a good start but I was doing intervals and it will be more.

The first two intervals are the toughest but when I am starting on my third I know that I just have one left.

Finally I ran my last interval but it was so tough so I started jogging before I had finished these 2K’s, then I thought that I would have 2K warmup when it was just 1K (which I realized at the end).

THen i was thinking about why I had not seen any pulse and realized once again that it is based on which mode I am choosing on my pulse watch and an auto had chosen Running when I should have chosen intervals or hilly intervals. I will do better next time for sure. No point doing pulse based intervals if you cannot follow your pulse.

Pulse Based Intervals Training

#21 – 50 runs in 100 days – Winter edition

When I left work it was light outside and I thought that I would run in day light but when I got home 30 min later, the dark had arrived.

This would be an interesting evening because it is hard to see the numbers on the pulse watch in the dark but I have a button that I can click on and the colors get reversed, dark background and light numbers. Important to see the heart rate during pulse based intervals which I did tonite.

My threshold pulse is 160 and during pulse based intervals you are a couple of heart beats under your threshold pulse. Good training for long distance runners. Intervals based on pace is not something that I love but pulse based intervals it is love-hate relationship.

First my pulse watch was not happy, I ran approximately 1K and had to start all over.

So first 2K warm up

First interval, it took some time to get up to 157, was around 153-154 for a longer time. Felt very long.

2 min rest when I jogged.

Second interval also took some time before I got up to 157, I have a tendency to increase the pase when I run uphill and there is one part on the second interval when I run uphill and then try to slow down a bit, otherwise it it easy to get above 160 but managed to stay below.

2 min rest when I jogged.

Third interval felt also very long but it didn’t take as long to get up to 157,

2 min rest when I jogged.

Forth interval tough to run an interval and see two horses in front of you, I am not afraid of horses but I do not want o be kicked by one. Decided to run at the side of the field even if they was going over to the left side on the bike path.

Seemed that I was spending a lot of time around 153-155 but better than be above.

I am not sure why I was not more around 157, if it is Winter, just a slow day, too much walking on the stairs Monday, I do not feel that I am catching a cold.

Distance: 11.84K, time: 1.15.08.9 h, average heart rate: 148, average pace: 6.21 min/k, max pace: 5.23 min/k, cadence: 176, VO2 Max: 26 ml/kg/min

Pulse Based Interval Training

#13 – 50 runs in 100 days – Winter edition

I was suppose to do interval training Christmas Day but it was raining and I decided to do them another day and decided that it was a good day to do it the last day this year.

Intervals are not something that I really like but I know it will improve me as a runner and pulse based intervals suits me more than regular intervals and I have started to like them a bit more.

Started with 2K warmup when I tried to be around 132 in pulse

First interval 2K: Got up to 158 and then osciallated between 156 and 158 for a while but then I did not pay attention and saw that I had got up to 160, which is my threshold pulse, and then I was at 161 and had to slow down. Important during the intervals is to not go above your intervals. It was some upwind and was as 153 but felt that I was running towards a wall. I have a tendency to increase the pace when it is more upwind so I just accepted that I was a lower pulse for a while. Then no upwind and I got back to 157.

2 min rest when I jogged and tried to get the pulse down to around 132

Second interval 2K: I did not go above 160 when I was running up the bike path and this interval feels the longest, at the end it seems that it won’t end but finally the beep.

Rest 2 min when I jogged

Now when it is half time I can see the end getting close 🙂

Third interval 2K: I did not go above 160 and it was so interesting, I turn to the right on a road where there is a sign saying ”Slow down” and it actually was beeping just before I got to that sign.

2 min rest when I jogged and felt the upwind.

Last interval 2K: There was upwind again and also side wind when I was at 153, did not force it and when the upwind disappeared I got to 157

Approximately 1K cool down.

Said hi to some other runners.

Still felt tired in my legs after the HIT this week but I got to a good pace during the intervals anyway. It works if I do not have too tired legs.

Distance: 11.78K, time: 1.13.52.7 h, average heart rate: 150, average pace: 6.16 min/k, max pace: 4.04 min/k, cadence; 180, VO2 Max: 27 ml/kg/min

Pulse Based Interval Training

#6 – 50 runs in 100 days – Winter edition

After the 6h treadmill battle I thought it would be wise to have a longer rest before I did some intervals so one week could be enough.

Before I have said that is it perfect to do pulse based intervals some days after a tough trail run/race because you will definately not go above your threshold pulse.

The start was not a very good one. I realized that nothing was moving, pulse stood at 83 and I definately did not have 83 and the time was not moving either. Got upset with my pulse watch but decided to move forward anyway. Had run about 1K when it stopped.

I started all over and started my pulse based interval training.

Tried to run with a comfortable pace but got up to 147 and it was time to slow down.

First interval went fine. This time it did not take long til I was up to 158 and 159 and had to slow down. The first interval always feels the longest

Walked during the 2 min rest

Second interval there was much tougher. It felt like I was running on max. There is a uphill where I also have a tendency to increase the pace and got up to 159 and had to slow down.

Walked during the 2 min rest

Third interval felt even tougher. Took some time to get up to 157 and also got up to 159 and had to slow down. Very windy and chilly.

Walked during the 2 min rest

Last interval is the easiest in a way because it is the last interval but it was still tough. Took some time to get to 157 and then got to 159 and had to slow down.

Was around 155-159 and even if I was around 152-153 at some Point it felt that I was running on max.

Really tough today but glad that I did it. It takes a bit longer to get back after 6h on a treadmill than 6h in the Woods.-§

And then almost 1K cool down

Distance: 11.22K, time: 1.11.2h, average heart rate: 150, average pace: 6.21 min/k, max pace: 5.13 min/k, cadence: 172, VO2 Max: 27 ml/kg/min

Pulse Based Interval Training

#41 – 50 runs in 100 days – Keep Running edition
#42 – 50 runs in 100 days – Keep Running edition

I had planned first to run a regular 10K Flat Run but decided that I would do pulse based intervals instead and test my new running shoes – Asics Gel Pursue 3.

So off I went on my 2K warm up in a comfortable pace and then the first interval and got very surprised when the pace was shown on the display instead of th pulse. Decided to stop and start over. The pulse watch hung in the middle of everything and I swore a bit but then I started all over again and the same thing happened, pace instead of pulse and got a bit upset of my pulse watch but then it hit me, it is a while since I did intervals. I chose the Running mode instead where I do not see pulse and not Hilly intervals mode where I see pulse so I had to go on feeling tonite. So indirectly pulse based intervals. I am suppose to be a couple of heart beats under my threshold pulse.

What I do is 2K warmup, 4x2K intervals with 2 min rest between (where I walked today) and then end with 1K cool down. The pulse watch beeps to change but I got disturbed on the third interval when the pulse watch beep when I first thought that it was time for 2 min rest but something told me that it was the 2.5K beep that happened 🙂 Do not happen when using hilly intervals mode.

Nice to see happy runners today who also said hi when I passed them.

So I have learned that when it is head-wind I have a tendency to increase the pace and also uphill so I tried to slow down the pace there.

So I was curious if I would have gone over my threshold pulse or not during those intervals.

About my new running shoe, I did not get any blisters or sore feet

Results on my first warm up

Distance: 2.11K, cadence: 170, VO2 Max: 27 ml/kg/min

Now it is time to get back in shape. Have the goal to loose around 9 KG so I will from now on plan one month a head and have intervals every other week if it is possible.

Nice to see that I didn’t go over 160 which is my threshold pulse but next time I will choose the right mode so I can watch my pulse better, should have been around 157 on all intervals but still am happy that I could on feeling stay under the threshold pulse, thought how I fel when Lars a running buddy of mine and me ran up and down at Vallåsen and had to stay under the threshold pulse and I guess I remembered the feeling correctly this time

Distance: 11.55K, time: 1.17.06 h, average pulse: 141, average pace: 6.40 min/k, max pace: 5.13 min/k, cadence: 172, VO2 Max: 26 ml/kg/min

8.86K Hilly Training

#6 (Transport to) – 50 runs in 100 days – Keep  Running edition
#7 (Hilly intervals) – 50 runs in 100 days – Keep  Running edition
#8 (Transport to) – 50 runs in 100 days – Keep  Running edition

Decided to do hilly intervals after work at St Hans Hills.

Wore shorts, t-shirt, pink compression socks, flipbelt and water belt

FIrst I ran 1.63K to St Hans Hills.

Then it was time for hilly intervals that I would do pulse based. Would try my best to not go too far away from my threshold puls which is 160. It is tough on the longest hill and tonite I decided to ran every other interval on the murder variant (mördarbackens variant) which is much steeper in the beginning and then there is a flat part before it is time to run up the top hill

So interval 1 was on the longest hill and I got to 160 on the flank part, realized I had to share the top hill with soccer girls, hoped that I wouldn’t get a ball in my head 🙂 Maximum heart rate 162
Ran back down to the starting point.

Rested til I got to around 130.

Interval 2 I was running up the murder variant which is steeper in the beginning, got up to 169, had a flat part and got down to 154 but then on the top hill I got to 166. Ran back down to the starting point.