{"id":3107,"date":"2015-11-10T16:30:41","date_gmt":"2015-11-10T15:30:41","guid":{"rendered":"http:\/\/gabbychallenge.glundh.se\/wordpress\/?p=3107"},"modified":"2016-02-20T14:03:22","modified_gmt":"2016-02-20T14:03:22","slug":"pulse-based-interval-training-6","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=3107","title":{"rendered":"Pulse based interval training"},"content":{"rendered":"

#14 – 50 runs in 100 days –\u00a0Hardcore edition
\n#121 – 100 Days Of Miles Challenge<\/p>\n

This afternoon it was time to do pulse based interval training where I am a couple of heart beats under my threshold pulse during the intervals. My threshold pulse is 163,\u00a0I hoped that the sun would come out but it looked like that wouldn’t happen.<\/p>\n

So it was\u00a0just to head out and get those intervals done. When I started with warm up part of me wanted to quit and head back home but that wouldn’t happen. The weather was grey, upwind, rain from time to time. I am not very found of rain and upwind but it strengthens you as well.<\/p>\n

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

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

Temperature: 15oC (59F). Started with 2K warm up and then it was time for the first\u00a0 interval which was the best interval. Rested (walked) for 2 min where I drank some water<\/p>\n

The second interval\u00a0 I landed at 156 and lay there for a while, eventually I got up to 160, \u00a0during this interval I am running on a bike path which is gradually increasing in altitude\u00a0where I also increase the pace and got to 162 so then I had to run a bit ”slower” to get back to 160 where I try to be during the intervals. Rested (walked) for 2 min, drank some water. This was one of the toughest intervals. Here I started to feel a relief because I had done half the intervals<\/p>\n

During the third interval I got up to 160 pretty quickly but was after that pendling between 156-159 but got back to 160. Rested (stood still) for 2 min, drank some water,<\/p>\n

Finally the last interval where I also had a hard time getting up to 160. Also one of the toughest intervals and I just wanted it to be over soon.<\/p>\n

The interval training today was tougher. The reason could have been that I still was tired after the fore foot running this weekend where I get very tired calves after 20 min fore foot running.<\/p>\n

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

I hope that I can do one more pulse based interval training before the resting weeks before my last race this year<\/p>\n

\"IMG_3142_151110\"<\/a><\/p>\n

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\"IMG_3143_151110\"<\/a><\/p>\n

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\"heart_rate_151110\"<\/a><\/p>\n

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\"pace_151110\"<\/a><\/p>\n

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\"heart_pace_151110\"<\/a><\/p>\n

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\"results_151110\"<\/a><\/p>\n

Distance: 7.14 miles (11.49K), time: 1.09.44 h, average pace: 6.04 min\/k, max pace: 4.23 min\/k, cadence: 178, VO2 Max: 28 ml\/kg\/min<\/p>\n","protected":false},"excerpt":{"rendered":"

#14 – 50 runs in 100 days –\u00a0Hardcore edition #121 – 100 Days Of Miles Challenge This afternoon it was time to do pulse based interval training where I am a couple of heart beats under my threshold pulse during the intervals. My threshold pulse is 163,\u00a0I hoped that the sun would come out but […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2,5,14,24],"tags":[26,71,73,75],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/3107"}],"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=3107"}],"version-history":[{"count":3,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/3107\/revisions"}],"predecessor-version":[{"id":5459,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/3107\/revisions\/5459"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}