This was basically a repeat of last Thursday's L4 workout. I moved this workout to Tuesday to coincide with my L4 bike workout, so that I could have a "hard" training day. My theory here is that I can recover better by placing both really tough workouts on the same day instead of spaced apart by an active recovery day. Now, I'll have a very hard L4 day followed by an active recovery/endurance L1-L2 day followed by a moderately hard L3 day. We'll see how that works.
This workout consisted of a 10 min. warm up at L1-L2 effort (about 8:30-9:30/mi pace) followed by 3 sets of 5 repetitions of 40 second L4 efforts with 20 seconds rest between intervals. Between the 3 sets, I rest 3 minutes at L2 effort. The cool down was about 4-5 minutes of L2 effort. Total workout time was 35 minutes, with about 10 minutes (29% of the workout time) at L4 effort. Nice little effort there. Total mileage was almost 4.5 miles.
In the graph at the left, you can see a nice representation of the run. For the first 10 minutes, my HR gradually increases to the middle of L2 effort. At 10 minutes, there's a "hump" where my effort suddenly spikes up to L4 effort. Within each hump, you can just make out the 5 "peaks" and "valleys" showing the 40" efforts and the 20" rest intervals. At the end of the run, you see me head back to L2 effort. Notice the L2 effort at the end of the run is a little higher than the beginning. This is caused by HR drift, which tends to happen as you get fatigued. The work done in the intervals in the main set are the cause of this drift. I'll know my run fitness is improving when in the future this workout produces a cool down HR that is closer to the warm-up HR.
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