Plan was to do 15x2-minute repeats with a target HR of 180, with recovery jog in between each until HR dropped to 140 bpm. I went to Liberty Park to avoid the issues I was having last week at Sugarhouse (HR spiking on the hills and not recovering quickly enough). Unfortunately, I programmed the Garmin wrong and only did 12. (For some reason, when I use the repeat functon in the "Advanced" settings, it always seems to end up short. I think instead of repeating the named steps the specified number of times, it is including the set being repeated. I need to make note of that for future workouts.) I focused today on trying to bring HR up to my target of 180 as quickly as possible, then holding it to the end. I was never able to get it that high in less than 20-30 seconds (which explains why the average is low on every set), and on almost every repeat I ended up exceeding it, even while slowing down in an attempt to hold it steady. However, I was relatively pleased with the workout. The legs were pretty tired during the final few repeats, though. Here's what the workout looked like:
Warmup of about 2.4 miles
1: AHR 163/MHR 175 (5:16) -recovery of 3:12
2: AHR 175/MHR 182 (5:06) -recovery of 3:19
3: AHR 173/MHR 184 (5:05) -recovery of 3:48
4: AHR 173/MHR 183 (5:23) -recovery of 2:05
5: AHR 173/MHR 183 (5:19) -recovery of 2:55
6: AHR 174/MHR 183 (5:17) -recovery of 6:15 (no idea)
7: AHR 171/MHR 181 (5:05) -recovery of 2:58
8: AHR 172/MHR 181 (5:20) -recovery of 1:28
9: AHR 172/MHR 183 (5:14) -recovery of 1:29
10: AHR 174/MHR 183 (5:31) -recovery of 3:50
11: AHR 170/MHR 181 (5:25) -recovery of 2:47
12: AHR 172/MHR 181 (5:23) -recovery of 4:17 Short cooldown
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