Track Workout - Intervals!
Haven't done this in a while and I could feel it. My body wasn't used to running fast. Too many slow miles on the treadmill and elliptical I guess. I may also still be recovering from the 21 miler on Saturday. Overall the workout was pretty good even though I missed my mark by a few seconds. As I was running I was thinking, "I could put out a little more effort and hit the times" but I settled for a half-hearted (well, maybe a three-quarter-hearted effort). Anyway, I'm okay with it.
| 2/5/2013 |
| Mile |
|
HR |
HR % |
|
|
HR |
HR % |
| 3 |
Warm-Up @ 9:30 Pace - HR 136 |
|
|
|
| 800m |
3:05:00 |
146 |
76% |
800m |
3:04:00 |
156 |
83% |
| 1:30 |
Recovery |
|
|
2:00 |
Recovery |
|
|
| 800m |
2:55:00 |
157 |
84% |
800m |
3:03:00 |
155 |
82% |
| 1:30 |
Recovery |
|
|
3 |
Cool-Down @ 8:39 Pace - HR 146 |
| 800m |
2:57:00 |
158 |
85% |
|
|
|
|
| 1:30 |
Recovery |
|
|
|
|
|
|
| 800m |
2:56:00 |
157 |
84% |
|
|
|
|
| 3:00 |
Recovery |
|
|
|
|
|
|
| 800m |
3:01:00 |
156 |
83% |
|
|
|
|
| 2:00 |
Recovery |
|
|
|
|
|
|
| 800m |
3:03:00 |
156 |
83% |
|
|
|
|
| 2:00 |
Recovery |
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
Avg Repeat
Time |
3:00:30 |
|
|
|
|
|
|
| Max HR |
169 |
|
|
|
|
Total Miles |
10 |
| Where Run - High Schoo Track |
| Weather - 50 degrees, Very Foggy |
Target:
Repeats - 10-20 Min. Warm-up, 8 x 800 @ 2:58 (5:56 pace), 1:30 Recovery Between Each, 10 Min. Cool-down.
Notes: I was not feeling it when I started so I ran an extra mile warm-up. Got a drink after my 4th rep. Recoveries streched to 2:00 after that. Last time I did this workout I averaged about 6 seconds faster but I was pushed my effort/HR to 172 avg.
|
Hebrews 6: 11-12
But we long for each of you to continue to manifest the same earnestness, with a view to your enjoying fulness of hope to the very End; so that you may not become half-hearted, but be imitators of those who through faith and patient endurance are now heirs to the promises. | 