I stuck to my plan for weekly intervals – at least for this week. This time Daniel was able to accompany me, although we did not disturb Matt as he was post-call on a very busy oncology service. The weather was, again, absolutely gorgeous – low 60s/high 50s, clear skies, and not a cloud around the area. I loved it!
The workout began with a three mile run around the track at Green Lake (not the path around the lake, but the track at the local park), with the following breakdown:
Mile 1 – 8:34 Mile 2 – 8:29 Mile 3 – 8:47
Now, for the intervals. My goal was to run 4×400meter intervals with 400 meter cooldown jogs in between each one. The target time for each was to be <1:40 but I was trying to remain slower than 1:35 for consistency.
- 400 meters – 1:32.38
- 400 meters cooldown – 2:31.18
- 400 meters – 1:37.23
- 400 meters cooldown – 2:43.52
- 400 meters – 1:37.62
- 400 meters cooldown – 2:38.97
- 400 meters – 1:36.74
- 400 meters cooldown – 2:59.17
All in all, a successful interval day. I am going to do my best to continue a weekly speed workout, with intervals or fartleks or hills…we’ll see.
Also, I received my heart rate monitor strap in the mail from Timex today, so I was able to monitor my heart rate (154 average, 184 max) and caloric consumption (583). It’s nice to have numbers again.