Etikettarkiv: slow

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.

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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

Push Up

#1 – 10 Day Push-Up Holiday Challenge

I decided to participate in the 10 Day Push-Up Holiday Challenge.

Everyday will be posted what challenge I need to do.

Yesterday I was suppose to start but my brain was confused, thought that I walked to the train at 4.30 pm but it actually was 5 pm and I have choir rehearsal at 6.45 pm. Did have less time home before the rehearsal and afterwards it was more focus to get in bed on time. Cannot catch a cold this week since I have a race Saturday.

So the first challenge was:

How many push-ups can I do in 30 seconds! Bonus points if you do it twice 🙂

So to be honest, I am not fast at doing pushups but I had to do at last 10 otherwise it would be embarrasing. Result: 13. A bit ache in my back.

Going to be interesting to see how my right elbow will respond to this challenge. Something happened at Dödens Zon beginning of November.

 

 

 

 

9.91K Short Run

#20 – 50 runs in 100 days – Keep  Running edition

After work I wanted to run a 10K run and decided to run the shortened 12.5K run which is around 10K.

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This time I would bring my water belt when the temperature was 23oC (73.4F).

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Felt a bit slower today even if the sun wasn’t out.

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Had decided to say hi to every runner I passed which I did, even a rollerskier 🙂

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I enjoyed the run even if wasn’t as fast as yesterday but I just have to keep my legs moving till Lidingöloppet which Sep 24th. This year I do not have any expectations but it would be good to finish close to 3h, we will see what happens, last year I was very frustrated, for the first time, of the clogging, I hope I can run smart.

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Distance: 9.91K, time: 1.04.58h, average heart rate: 145, average pace: 6.33 min/k, max pace: 5.33 min/k, cadence: 172, VO2 Max: 25 ml/kg/min