{"id":3383,"date":"2016-02-15T16:46:17","date_gmt":"2016-02-15T15:46:17","guid":{"rendered":"http:\/\/gabbychallenge.glundh.se\/wordpress\/?p=3383"},"modified":"2016-02-18T18:46:59","modified_gmt":"2016-02-18T18:46:59","slug":"pulse-based-interval-training-8","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=3383","title":{"rendered":"Pulse based interval training"},"content":{"rendered":"<p>#18 &#8211; 50 runs in 100 days &#8211; No excuses edition<\/p>\n<p><a href=\"http:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2016\/02\/IMG_3410_160215.jpg\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-3384\" src=\"http:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2016\/02\/IMG_3410_160215.jpg\" alt=\"IMG_3410_160215\" width=\"300\" height=\"300\" \/><\/a><\/p>\n<p>I enjoy running during day light and today it was time for pulse based interval training again.<\/p>\n<p>Always interesting to run a couple of days after a long trail run.<\/p>\n<p>A bit colder today, temperature: 2.3oC (36.14F).<\/p>\n<p>So when you do pulse based intervals you are going to be a couple of heart beats under your threshold pulse and mine is 160. The most important is that you do not get over your threshold pulse during the intervals<\/p>\n<p>So first 2K warm up where I try to be around 132 in pulse<\/p>\n<p>First interval went just fine, did not have any problems getting up to around 157.<\/p>\n<p>Rest 2 min where I jogged<\/p>\n<p>On the second interval, at the end I am running up on the bike path and I have a tendency to get close to my threhold pulse and then have gone above the threshold pulse but today I reached 160 before that and for the first time kept my pulse under my threshold pulse \ud83d\ude42<\/p>\n<p>Rest 2 min where I jogged<\/p>\n<p>Here\u00a0 I start to feel that there is an end to this brutal running exercise<\/p>\n<p>Third interval at the end there was some upwind<\/p>\n<p>Rest 2 min where I jogged<\/p>\n<p>Last interval is always a relief \ud83d\ude42<\/p>\n<p>1K cool down<\/p>\n<p><a href=\"http:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2016\/02\/results_160215.png\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-3388\" src=\"http:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2016\/02\/results_160215.png\" alt=\"results_160215\" width=\"300\" height=\"151\" \/><\/a><\/p>\n<p><a href=\"http:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2016\/02\/heart_rate_160215.png\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-3387\" src=\"http:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2016\/02\/heart_rate_160215.png\" alt=\"heart_rate_160215\" width=\"300\" height=\"131\" \/><\/a><\/p>\n<p><a href=\"http:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2016\/02\/pace_160215.png\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-3385\" src=\"http:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2016\/02\/pace_160215.png\" alt=\"pace_160215\" width=\"300\" height=\"131\" \/><\/a><\/p>\n<p><a href=\"http:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2016\/02\/heart_pace_160215.png\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-3386\" src=\"http:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2016\/02\/heart_pace_160215.png\" alt=\"heart_pace_160215\" width=\"300\" height=\"128\" \/><\/a><\/p>\n<p>Distance: 11.90K, time: 1.10.05.7 h, average pulse: 147, average pace: 5.53 min\/k,<br \/>\nmax pace: 4.16 min\/k, cadence: 184, VO2 Max: 27 ml\/kg\/min<\/p>\n<p>Now I have done this pulse based training and I thought it would be interesting to see first what has happened after the lactate test where I found out that my new threshold pulse was 160, it was 163 before and have there been any improvements.<\/p>\n<p>This interval training felt like the smoothest so far, was very close to 157 and for the first time I did not go above my threshold pulse. Did an overview<\/p>\n<p><a href=\"http:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2016\/02\/Overview_pulse_based_160215.png\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-3389\" src=\"http:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2016\/02\/Overview_pulse_based_160215.png\" alt=\"Overview_pulse_based_160215\" width=\"300\" height=\"205\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>#18 &#8211; 50 runs in 100 days &#8211; No excuses edition I enjoy running during day light and today it was time for pulse based interval training again. Always interesting to run a couple of days after a long trail run. A bit colder today, temperature: 2.3oC (36.14F). So when you do pulse based intervals [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[6,14],"tags":[73],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/3383"}],"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=3383"}],"version-history":[{"count":3,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/3383\/revisions"}],"predecessor-version":[{"id":4358,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/3383\/revisions\/4358"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}