intervals

Training session #1490

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Thursday 27 September, 18:30

Vintervals (Vegan Runners Intervals) at Millhouses. Pyramid session, 3-4-5-4-3 mins with 90 seconds rest in between. Tough but good fun.

Stats include WU and WD

Distance : 4.75 miles

Time: 1:00:27

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training session #1486

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Thursday 30 August, 18:32

Interval training with Sheffield Vegan Runners. Eight of us plus Mikk the coach tonight, good turnout.

WU

5x 1km with 3 minutes rest between

3x 200m sprint with 90 seconds rest between

WD

Distance: 5.44 miles

Time: 1:18:35

Trainers: inov8 Parkclaw 275

Stats include WU and WD

training session 1481

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Thursday 23 August, 18:30

Vegan Runners Vintervals session. Shuttle runs tonight. So much back and forth I lost count at one point. Great session though, well led by Mikk and lots of encouragement and spirit from the group.

It rained throughout but we were rewarded with a double rainbow at the end.

Distance: 3.38 miles

Time: 52:21

Calories: 400

Trainers: Inov8 Parkclaw 275

Stats include WU and WD

training session #1474

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Thursday 16 August, 18:30

18C, warm and breezy. My first ‘formal’ interval session, ever, with Sheffield Vegan Runners. Stats include warm up and warm down. Enjoyed it.

WU

6x 1k runs with 2 min recovery

3x 200m sprints 2 mins recovery

4x 100m sprints 90 secs recovery

WD

Distance: 5.57 miles

Time: 1:18:08

Calories: 637

Trainers: inov8 x-claw 275

training run #1421

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Wednesday 21 February, 06:49

5C, cool, overcast. A 4 mile fartlek run. The schedule called for an interval run, didn’t have time for a long more complicated one, so just did fartlek around RV. Enjoyed it.

Distance: 4.19 miles

Time: 36:26

Avg HR: 166bpm (peak 188bpm!!)

Avg pace: 8:41 min/mile

Calories: 469

Trainers: Brooks Ghost 10

training run #1354

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Tuesday 26 September, 08:05

13C, overcast, cool.  An 8 mile run including intervals.  Did a warm up, then 1 mile at 90% with quarter mile recovery jog, followed by 8x quarter mile at 90% and 0.1 mile recovery, then cool down to home.  Loved it.  Wore TomTom watch so didn’t have heart rate data, but ran hard and the following pace graph shows the sprints nicely.

Today’s pace chart showing mile effort followed by 8x quarter mile sprints

It was cool in just a t-shirt, but enjoyed it.  Pleased with the mile sprint at 7:17 min/mile.  The heel niggle had eased before I started sprinting.  Left hip/quad niggle was less noticeable today.  Felt strong throughout, a very positive workout.

Distance:  7.99 miles

Time:  1:07:02

Avg pace:  8:22 min/mile

Calories:  902

Trainers:  Brooks Glycerin

Wildlife:  2 squirrels

training run #1349

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Tuesday 19 September, 07:46

6C, cold, sunny with clear skies.  An 8 mile run commute into work.  The plan called for mile repeats today, so after the first 2 miles did 3x mile repeats, then cool down run into the office.  

Enjoyed it, intervals gave me something to focus on, felt like a worthwhile effort. The crisp weather was lovely.  Drank 200ml water.

Distance:  8.05 miles (? Fitbit today not TomTom)

Time:  1:10:28

Avg HR:  139bpm

Avg pace:  8:45 min/mile

Calories:  761

Trainers:  Brooks Cascadia