intervals

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

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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

training run #1332

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Wednesday 23 August, 17:20

20C, hot and sunny. An 8 mile run-commute including intervals.  The plan called for 6x 0.5 mile at half marathon pace, with 0.2 mile recovery jog.  Enjoyed the variety. Drank 500ml water.

Distance:  7.72 miles

Time:  1:09:10

Avg pace:  8:56 min / mile

Calories:  884

Ascent:  549ft

Trainers:  Brooks Glycerin

training run #1329

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Tuesday 15 August, 17:27

20C, hot, sunny.  An 8 mile run-commute home including speedwork.  The plan called for ‘gears’: warm-up, 75-80% effort marathon pace for couple of miles, then 80-85% half marathon pace, then 1 mile at 90% effort 10k pace, then cool-down.

It was hard to judge effort in 5% increments while running up- and down-hill.  but gave it a go and definitely found top gear for the 1 mile.  Legs knew they’d worked hard as I climbed the hill home during cool-down.

Drank 500ml water, sweated buckets. Enjoyed it.

Distance:  7.73 miles

Time:  1:08:19

Avg pace:  8:47 min/mile

Calories:  869

Ascent:  562ft

Trainers:  Brooks Glycerin

training run #1324

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Wednesday 9 August, 07:21

13C, wet, cool.  An 8 mile run-commute including intervals.  The plan required 1-5-1 intervals, so 1 minute hard, 2 minutes jogging recovery.  Then 2 mins hard, and 3, 4, 5, 4, 3, 2, 1 hard with 2 mins recovery inbetween.  This was a challenge when I got to the bigger hills climbing up and over Richmond Road, but a nice challenge.  It took my mind off the rain, which petered out by halfway.

The main event was nearly running in the path of an oncoming pick-up truck on Stradbroke Road.  A close shave and I waved my apology to the driver in his rear view mirror.  Drank 350ml water, had a muesli bar at home before starting and that helped I think.

Distance:  7.76 miles

Time:  1:08:25

Avg pace:  8:45 min/mile

Calories:  915

Elevation gain:  578ft

Trainers:  Brooks Cascadia

training run #1315

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Wednesday 26 July, 06:20

14C, bright and breezy.  A 7 mile run including intervals.  I felt OK and had preprogrammed TomTom watch with the session structure.

It was:

  • 2 mile warm up
  • 6x half mile at 85% effort (or more)
  • 0.2 mile jog to recover in between
  • about 0.9 mile run home cooldown

Enjoyed it, felt it was a decent workout. Surprised at the decent time (for me) as I definitely slow-jogged the recovery bits.  Drank 500ml water.

Distance:  7.11 miles

Time:  1:00:30

Avg pace:  8:30 min/mile

Calories:  843

Trainers:  Brooks Glycerin

Wildlife:  21 rabbits!!!

training run #1309

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Tuesday 18 July, 06:19

14C, overcast, cool, a bit foggy.  A 7 mile run with intervals.  Training plan called for a warm up (did 1 mile), then five miles increasing in pace/effort, then a cool down run home.  I started looking at pace but switched to heart rate, and stepped it up from around 132, 138, 144, 155, then 165 or so.  Enjoyed it, and the graphs afterwards show what I was trying to achieve.

pleased with the pace for the fastest split, and it felt OK

Drank 400ml water.  Didnt manage a run yesterday due to working in London, which shows I’m going to have to flex the training schedule a bit.

Distance:  7.07 miles

Time:  1:01:25

Avg HR:  144bpm (peaked at 167bpm)

Avg pace:  8:41 min/mile

Calories:  704

Trainers:  Brooks Glycerin

Wildlife:  4 rabbits