Friday, July 22, 2005
A lilttle bit of speed...
22/07/2005
Workout Type: Strength - Tempo Intervals
Course: Loretto
Distance: 9.75
Time: 43:55
Speed: 4:30 min/km
Average HR: 163
Target Pace: Anaerobic Threshold (3:45/km )
Did 3x2km @ threshold pace with a 2 minute walk recovery. 1.5km warm and cool down.
Knocked over the 3 reps in 7:21, 7:18 and 7:11, which was probably a bit quick, but felt very comfortable, and the HR stayed sub 170 for almost the entire session, so a good controlled run. Good to see the reps get quicker, rather than dropping away, indicating I was running within myself. Preloaded this workout into the Garmin, which was fantastic. Spent this morning working with the Garmin software development kit, which is akin to hieroglypics - pre-Rosetta Stone - will definitely put this capability into the next version of RunDiary.net, as it is great to just roll through a workout listening out for beeps, rather than constantly checking your watch.
By way of comparison, a proper session for this would be 4-5 reps with a 1 minute jog recovery - which I will work towards over the next couple of months. Happy that I resisted the urge to do a faster session in preparation for the 5km challenge - until I am running 70+km a week, VO2 max training is not the best use of my time. I will try and put in a tempo session like this once a week as I up my supporting mileage.
