I think I have decided that the latter mid-week run, at least for the next few weeks, will be an interval/speed workout. It seems like a speed workout session once per week works well for me - partially because it gives me a goal, of sorts, for these shorter mid-week runs.
This time I followed a more structured plan, as opposed to last time which started out with fartleks. After a 1 mile warm up, I ran at a fast pace for 1:30, which put me into the 170's for HR for a good 30-40 seconds. Then I'd slow down, doing an acceleration glider, and walk for 1 minute. This would generally put me in the 130's for HR. Rinse and repeat for about 3 miles, and then finish off with a easy 1 mile cool down.
Lap 1: 9:04 (warm up)
Lap 2: 1:30 End HR: 173
Lap 3: 1:00 End HR: 135
Lap 4: 1:32 End HR: 176
Lap 5: 1:00 End HR: 136
Lap 6: 1:30 End HR: 175
Lap 7: 1:00 End HR: 136
Lap 8: 1:32 End HR: 176
Lap 9: 1:02 End HR: 138
Lap 10: 1:31 End HR: 175
Lap 11: 1:00 End HR: 138
Lap 12: 1:31 End HR: 176
Lap 13: 1:02 End HR: 140
Lap 14: 1:30 End HR: 174
Lap 15: 1:00 End HR: 142
Lap 16: 1:30 End HR: 176
Lap 17: 1:02 End HR: 141
Lap 18: 1:31 End HR: 173
Lap 19: 1:00 End HR: 145
Lap 20: 1:32 End HR: 173
Lap 21: 1:00 End HR: 137
Lap 22: 1:31 End HR: 176
Lap 23: 1:00 End HR: 143
Lap 24: 1:30 End HR: 175
Lap 25: 1:00 End HR: 138
Lap 26: 8:27 Avg HR: 159 (cooldown)
Total Distance: 5.25 Miles
Total Time: 47:58
Avg HR: 158
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