{"id":2888,"date":"2015-09-07T13:30:25","date_gmt":"2015-09-07T11:30:25","guid":{"rendered":"http:\/\/gabbychallenge.glundh.se\/wordpress\/?p=2888"},"modified":"2015-09-07T13:30:25","modified_gmt":"2015-09-07T11:30:25","slug":"pulse-based-interval-training-4","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=2888","title":{"rendered":"Pulse based interval training"},"content":{"rendered":"

#39 – 50 runs in 100 days summer edition
\n#96 – 100 Days Of Miles Challenge<\/p>\n

Today it was again to do pulse based interval training where\u00a0 am a couple of heart beats under my threshold pulse during the intervals. My threshold pulse is 163<\/p>\n

The layup is the following:<\/p>\n

2K warm up
\n4x2K intervals with 2 min rest between
\n1K cool down<\/p>\n

A bit chillier today around 14oC (57F). Started with 2K warm up and then it was time for the first brutal interval. Rested (stood still) for 2 min where I drank some water and tightened my energy belt.<\/p>\n

On the second interval I have notice that during the running on a bike path which is gradually increasing in altitude that I also increase the pace and got to 163 so then I had to run a bit ”slower” to get back to 160 where I try to be during the intervals. Rested (stood still) for 2 min, drank some water and got the pulse down.<\/p>\n

I have been lucky so far, on the third interval I am crossing a car road and this time a car came so I had to do a short detour and the pulse went down to 156. Take some time to get back to 160, the same if I get to 163 and have to get back to 160. At the end of the interval I ran into a heavier upwind and the pace got to 156 for a short moment, felt a bit more tired here as well. Rested (stood still) for 2 min, drank some water,<\/p>\n

Finally the last interval where I also at some point got up to 163.<\/p>\n

I handled the increasing pace much better this time, last time I got to 165 which is above my threshold pulse, this time my highest pulse was 163. Now I feel in my breathing when I am on my way to 161-163.<\/p>\n

Ended with 1K cool down.<\/p>\n

Intervals is not my favorite running training, it is the most brutal thing I can do to myself but I know what it will give at the end so there is a purpose and I am improving during my other runs. Maybe this interval training has something to do with it.<\/p>\n

\"results_150907\"<\/a><\/p>\n

\"heart_rate_150907\"<\/a><\/p>\n

\"pace_150907\"<\/a><\/p>\n

\"heart_pace_150907\"<\/a><\/p>\n

Distance: 6.88 miles (11.07K), time: 1.06.40 h, average pace: 6.01 min\/k, max pace: 3.53 min\/k,
\ncadence: 188, VO2 Max: 28 ml\/kg\/min<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

#39 – 50 runs in 100 days summer edition #96 – 100 Days Of Miles Challenge Today it was again to do pulse based interval training where\u00a0 am a couple of heart beats under my threshold pulse during the intervals. My threshold pulse is 163 The layup is the following: 2K warm up 4x2K intervals […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2,9,14,15,17,20,23,24],"tags":[26,63,71,73],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/2888"}],"collection":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2888"}],"version-history":[{"count":0,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/2888\/revisions"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2888"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2888"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2888"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}