12-03-2012, 12:48 PM
Too late...Just finished at the track...my goal was 84-86s / 400m:
Temperature according to yahoo weather was 34ish....! It was overcast with a bit of a breeze..so half the time roughly i was running into a head wind. Felt like dead air when i had a tail wind, so i'm guessing the win was maybe 16kph or so...
400m track
Lap | Time | Pace | AHR | MHR | Rest | HRa
---------------------------------------------------------
1 | 87.4 | 3:38.5 | 133 | 151 | 61.9 | 117
2 | 80.1 | 3:20.3 | 144 | 160 | 60.5 | 134
3 | 79.1 | 3:17.8 | 153 | 164 | 60.6 | 142
4 | 81.3 | 3:23.3 | 158 | 166 | 60.4 | 141
5 | 84.5 | 3:31.3 | 160 | 167 | 61.2 | 144
6 | 86.6 | 3:36.5 | 159 | 167 | 61.0 | 147
7 | 82.5 | 3:26.3 | 163 | 172 | 61.2 | 154
8 | 84.7 | 3:31.8 | 165 | 173 | 62.3 | 154
9 | 84.6 | 3:31.5 | 166 | 174 | 60.9 | 158
10 | 75.8 | 3:09.5 | 171 | 179 | 60.5 | 167
Avg lap time(pace): 82.66s (3:26.65)
HRa = HR after rest
AHR/MHR = 158/180
Overall felt pretty good, however around lap 6-7 i started bargaining with myself to quit, but managed to 'win' the negotiation and keep going. haha. About 20s after the final lap i was thinking about how i hate running and never want to do it again. Hahaha....that though dissipated as i caught my breath.
Looking at my previous 10x400 session, i've improved a fair amount considering i ran faster with about the same HR...Though, the sporadicness of my lap times makes it more difficult to directly compare lap for lap.
I ended up hitting an average lap time of 82.66s...a bit faster than i'd planned. I remember you saying somewhere that these 400m intervals should be at 3000m pace...3:26 average pace is a bit faster than what i envision my 3k pace to be. So my question is:
Should I be making a stronger effort to slow these intervals down?
Finally - I'm planning to try another 5k time trial outdoors on the track this friday...fun fun.
Regards
Temperature according to yahoo weather was 34ish....! It was overcast with a bit of a breeze..so half the time roughly i was running into a head wind. Felt like dead air when i had a tail wind, so i'm guessing the win was maybe 16kph or so...
400m track
Lap | Time | Pace | AHR | MHR | Rest | HRa
---------------------------------------------------------
1 | 87.4 | 3:38.5 | 133 | 151 | 61.9 | 117
2 | 80.1 | 3:20.3 | 144 | 160 | 60.5 | 134
3 | 79.1 | 3:17.8 | 153 | 164 | 60.6 | 142
4 | 81.3 | 3:23.3 | 158 | 166 | 60.4 | 141
5 | 84.5 | 3:31.3 | 160 | 167 | 61.2 | 144
6 | 86.6 | 3:36.5 | 159 | 167 | 61.0 | 147
7 | 82.5 | 3:26.3 | 163 | 172 | 61.2 | 154
8 | 84.7 | 3:31.8 | 165 | 173 | 62.3 | 154
9 | 84.6 | 3:31.5 | 166 | 174 | 60.9 | 158
10 | 75.8 | 3:09.5 | 171 | 179 | 60.5 | 167
Avg lap time(pace): 82.66s (3:26.65)
HRa = HR after rest
AHR/MHR = 158/180
Overall felt pretty good, however around lap 6-7 i started bargaining with myself to quit, but managed to 'win' the negotiation and keep going. haha. About 20s after the final lap i was thinking about how i hate running and never want to do it again. Hahaha....that though dissipated as i caught my breath.
Looking at my previous 10x400 session, i've improved a fair amount considering i ran faster with about the same HR...Though, the sporadicness of my lap times makes it more difficult to directly compare lap for lap.
I ended up hitting an average lap time of 82.66s...a bit faster than i'd planned. I remember you saying somewhere that these 400m intervals should be at 3000m pace...3:26 average pace is a bit faster than what i envision my 3k pace to be. So my question is:
Should I be making a stronger effort to slow these intervals down?
Finally - I'm planning to try another 5k time trial outdoors on the track this friday...fun fun.
Regards