13-04-2012, 06:19 AM
Good morning TheEd!
Yesterday I did my 5x2000. Felt great during almost the whole session, only in the last interval I had to push it a little bit.
I tried to aim for a 3:45 per km pace as you told me. I read somewhere in the forum that would be nice to have 400m splits so I got rid of autolap and pressed the lap button every time I crossed the starting line.
Problem here is that I'm not used to 400m laps and I got a little bit lost, so I kept a look on average pace per lap from my Garmin 610. When it told me that a 3:45 per km in one lap was done in 1:34 time I tried to aim to do all of them at this time. But when I got home I realized that the Garmin GPS is optimistic on distance and splits are somewhere between 410m and 420m so in the end maybe I ran slower than goal pace instead of faster :duh:. Next time I will calculate the time per 400m lap before leaving home or stick to a full interval lap.
Leaving this aside, nice training! Here it is the link to it:
http://connect.garmin.com/activity/167324134
Summary:
Warm-up: 2.75 Km to get to the track. The track it's on the top of a small mountain and getting there it's a little bit hard on the legs no matter how slow you run. First 5 minutes of the Garmin Heart Rate are a mess, it happens quite often and I don't know why but it settles when running for a while.
Intervals, format is: lap - time per lap - lap distance - avg. pace per lap
[COLOR="Red"]5 1:29.9 0,41 3:40 -> 5 red laps are one 2000m interval
6 1:30.3 0,42 3:37
7 1:32.5 0,42 3:43
8 1:34.2 0,41 3:47
9 1:33.6 0,42 3:42 -> Max. HR 174[/COLOR]
10 1:32.1 0,16 9:20 -> 90" rest, walking. Down to 121 HR
[COLOR="Red"]11 1:31.1 0,41 3:41
12 1:34.7 0,43 3:42
13 1:31.3 0,41 3:44
14 1:34.1 0,42 3:45
15 1:32.1 0,42 3:41 -> Max. HR 178[/COLOR]
16 1:29.2 0,13 11:47 -> 90" rest, walking. Down to 123 HR
[COLOR="Red"]17 1:31.7 0,41 3:43
18 1:31.9 0,41 3:42
19 1:33.4 0,42 3:42
20 1:32.4 0,41 3:45
21 1:32.8 0,42 3:41 -> Max. HR 179[/COLOR]
22 1:29.5 0,12 12:30 -> 90" rest, walking. Down to 124 HR
[COLOR="Red"]23 1:31.6 0,41 3:42
24 1:31.8 0,41 3:43
25 1:32.3 0,42 3:41
26 1:33.5 0,42 3:45
27 1:30.8 0,41 3:43 -> Max. HR 180[/COLOR]
28 1:31.9 0,13 11:47 -> 90" rest, walking. Down to 124 HR
[COLOR="Red"]29 3:04.0 0,82 3:45 -> missed the lap button
30 1:34.0 0,43 3:40
31 1:30.3 0,41 3:43
32 1:32.0 0,40 3:48 -> Max. HR 179[/COLOR]
Cool-down: Another 2.75 Km to get back home.
Total distance: 16.8 Km in 1h17', wow for an interval session!
Yesterday I did my 5x2000. Felt great during almost the whole session, only in the last interval I had to push it a little bit.
I tried to aim for a 3:45 per km pace as you told me. I read somewhere in the forum that would be nice to have 400m splits so I got rid of autolap and pressed the lap button every time I crossed the starting line.
Problem here is that I'm not used to 400m laps and I got a little bit lost, so I kept a look on average pace per lap from my Garmin 610. When it told me that a 3:45 per km in one lap was done in 1:34 time I tried to aim to do all of them at this time. But when I got home I realized that the Garmin GPS is optimistic on distance and splits are somewhere between 410m and 420m so in the end maybe I ran slower than goal pace instead of faster :duh:. Next time I will calculate the time per 400m lap before leaving home or stick to a full interval lap.
Leaving this aside, nice training! Here it is the link to it:
http://connect.garmin.com/activity/167324134
Summary:
Warm-up: 2.75 Km to get to the track. The track it's on the top of a small mountain and getting there it's a little bit hard on the legs no matter how slow you run. First 5 minutes of the Garmin Heart Rate are a mess, it happens quite often and I don't know why but it settles when running for a while.
Intervals, format is: lap - time per lap - lap distance - avg. pace per lap
[COLOR="Red"]5 1:29.9 0,41 3:40 -> 5 red laps are one 2000m interval
6 1:30.3 0,42 3:37
7 1:32.5 0,42 3:43
8 1:34.2 0,41 3:47
9 1:33.6 0,42 3:42 -> Max. HR 174[/COLOR]
10 1:32.1 0,16 9:20 -> 90" rest, walking. Down to 121 HR
[COLOR="Red"]11 1:31.1 0,41 3:41
12 1:34.7 0,43 3:42
13 1:31.3 0,41 3:44
14 1:34.1 0,42 3:45
15 1:32.1 0,42 3:41 -> Max. HR 178[/COLOR]
16 1:29.2 0,13 11:47 -> 90" rest, walking. Down to 123 HR
[COLOR="Red"]17 1:31.7 0,41 3:43
18 1:31.9 0,41 3:42
19 1:33.4 0,42 3:42
20 1:32.4 0,41 3:45
21 1:32.8 0,42 3:41 -> Max. HR 179[/COLOR]
22 1:29.5 0,12 12:30 -> 90" rest, walking. Down to 124 HR
[COLOR="Red"]23 1:31.6 0,41 3:42
24 1:31.8 0,41 3:43
25 1:32.3 0,42 3:41
26 1:33.5 0,42 3:45
27 1:30.8 0,41 3:43 -> Max. HR 180[/COLOR]
28 1:31.9 0,13 11:47 -> 90" rest, walking. Down to 124 HR
[COLOR="Red"]29 3:04.0 0,82 3:45 -> missed the lap button
30 1:34.0 0,43 3:40
31 1:30.3 0,41 3:43
32 1:32.0 0,40 3:48 -> Max. HR 179[/COLOR]
Cool-down: Another 2.75 Km to get back home.
Total distance: 16.8 Km in 1h17', wow for an interval session!