This morning I ran a custom program I made for myself that is 40 minutes long and filled with one minute long intervals. I call it my P7 workout. It is basically the following after 5 minutes of walking/jogging to warm up:
- run 1 minute at level 5 (pace of 10.0 min/mi which is my GOAL PACE for 2012)
- run 1 minute at level 4.4 (pace of 13.4 min/mi which is my CURRENT RACE PACE)
- walk 1 minute level 3
- run 1 minute at level 6 (pace of 8.3-8.53 min/mi!!)
- walk 1 minute level 3
- repeat over and over and over
On top of that, today for the first time -
- I increased the incline from 0% to 2% on every interval excepting the level 6 intervals, knowing I could turn it back if needed. I didn't need to.
- I added a double interval level 6 onto the end today.
So although I started off feeling discouraged about still being a jogging slug, I realized that I AM getting stronger and faster. That was a good feeling.
P7 Workout Stats:
Avg HR: 148 bpm
Max HR: 182 bpm (never hit above 177 until the double peak interval at the end)
Avg Pace: 14:23 min/mi (includes the long cool down at the end)
Best Pace: 8:29 min/mi (peak intervals!)
Avg Run Cadence: 65 spm
Max Run Cadence: 84 spm
Quarter Mile Stats:
1 Ave Pace 19:43 Best Pace 15:27 Avg HR 105 Max HR 133 (warm up)
2 Ave Pace 13:08 Best Pace 10:07 Avg HR 146 Max HR 158
3 Ave Pace 13:16 Best Pace 8:46 Avg HR 148 Max HR 163
4 Ave Pace 12:56 Best Pace 8:51 Avg HR 157 Max HR 167
5 Ave Pace 13:04 Best Pace 8:53 Avg HR 160 Max HR 169
6 Ave Pace 13:29 Best Pace 8:38 Avg HR 156 Max HR 171
7 Ave Pace 12:43 Best Pace 8:37 Avg HR 163 Max HR 170
8 Ave Pace 12:13 Best Pace 8:39 Avg HR 169 Max HR 177
9 Ave Pace 14:44 Best Pace 8:34 Avg HR 167 Max HR 177
10 Ave Pace 11:06 Best Pace 8:29 Avg HR 173 Max HR 182
Weight today (POST CHRISTMAS OOPS!!!): 175
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