22-11-2011, 05:53 AM
Hi TheEd,
That was a little gem you cooked up wasn't it! The longest distance, shortest rest and fastest pace so far
You were right, it was a tough session. 60 seconds isn't much of a rest is it. I'm not sure if it was as hard as last week's 4km but it wasn't far off.
I had to do it on the treadmill, so ran at 15km/h.
The first km felt ok although the pace felt fast (it always seems faster on the treadmill than outdoors I find..)
By the second one it was hard work, but still doable.
The third and fourth were hard on the legs but I think I'd found a rhythm (and was used to the hard work/pain) so they weren't too bad.
The fifth was hard on the legs and lungs.
Breathing was fairly relaxed on the 1st. On the 2nd, 3rd and 4th it started at 3 strides per breath then went to 2 strides per breath after 3-400m. On the 5th it was 2 strides per breath throughout and deep by the end.
There wasn't time for many HR measurements but it was low 140s before the start of the 2nd, 3rd and 4th kms. But it was still above 150 at the start of the 5th.
Not sure how accurate the treadmill HR monitor is, but it was showing high 180s (191 at one point) right after the 5th interval. Seems consistent as I would say I was 90-95% effort on that last one. It was back to 120 after a couple of minutes though.
I have no idea how I'd ever drink any water while running that fast!
Glute med is a bit achy now actually (a few hours after) but I think that might be more related to squats over the weekend. I didn't notice it while I was running.
Cheers.
That was a little gem you cooked up wasn't it! The longest distance, shortest rest and fastest pace so far
You were right, it was a tough session. 60 seconds isn't much of a rest is it. I'm not sure if it was as hard as last week's 4km but it wasn't far off.
I had to do it on the treadmill, so ran at 15km/h.
The first km felt ok although the pace felt fast (it always seems faster on the treadmill than outdoors I find..)
By the second one it was hard work, but still doable.
The third and fourth were hard on the legs but I think I'd found a rhythm (and was used to the hard work/pain) so they weren't too bad.
The fifth was hard on the legs and lungs.
Breathing was fairly relaxed on the 1st. On the 2nd, 3rd and 4th it started at 3 strides per breath then went to 2 strides per breath after 3-400m. On the 5th it was 2 strides per breath throughout and deep by the end.
There wasn't time for many HR measurements but it was low 140s before the start of the 2nd, 3rd and 4th kms. But it was still above 150 at the start of the 5th.
Not sure how accurate the treadmill HR monitor is, but it was showing high 180s (191 at one point) right after the 5th interval. Seems consistent as I would say I was 90-95% effort on that last one. It was back to 120 after a couple of minutes though.
I have no idea how I'd ever drink any water while running that fast!
Glute med is a bit achy now actually (a few hours after) but I think that might be more related to squats over the weekend. I didn't notice it while I was running.
Cheers.