Interval Training – Oct 8, 2008

After doing the tempo run yesterday, I wanted to stick to my original schedule and finish the track run today. It would have been a overkill if I attempted this in the morning. So, I decided to do the track in the evening. I reached the local school 400 m track at 6:40 pm. According to the FIRST program (http://www.furman.edu/first/fmtp.htm) , which I am following for my Marathon training, I was supposed to do 2x(6x400m) i.e 2 sets of 6x400 m runs with 1.5 min break between each of the 400m runs and 2.5 min break between the 2 sets. So, totally I am supposed to run 12 rounds of 400m. When I started the track workouts about a month back, I used to do the 400m in 2 min. I decided to speed up a little this time. One of my colleague who used to be a track and field athelete runs the 400m in about 1:20 min. That is my long time goal but I wanted to cut atleast 20 sec for my 400m runs today. I was successful in doing that for 11 out of the 12 rounds. Here is a break up of times

1 mile warmup – 9:30 min

12x400m breakup:

Run #	Time
1	1:38
2	1:38
3	1:33
4	1:34
5	1:35
6	1:35
7	1:35
8	1:38
9	1:38
10	1:43
11	1:39
12	1:39

 

Total: 19:25 min , Average per round: 1:37 (That's about 6:38 min per mile !)

2.75 miles cool down: 27 min

Here are the average stats from the GPS. As you can see, the average heart rate is really HIGH! This means I unduly pushed myself. Need to be more careful of this when I increase my pace from next time.

Activity	Type	Activity	Type	Miles	Time (HH:MM:SS)	Avg. Pace (min/Mile)	Avg. Speed	Calories Burnt	Avg. Heart Rate
Morning	Morning	Evening	Evening
None	None	Running	Interval: 1mile/12x400/2.75miles	6.75	0:55:52	8:16	7.2	826	172