INTERVALS:
Run 200m @ 90% effort / 90sec rest x 3
rest 5-7 minutes
Run 400m @ 90% effort / 3min rest x 3
rest 5-7 minutes
Run 200m @ 90% / 60sec rest x 2
rest 5-7 minutes
Run 400m @90% / 2min rest x 2
Notice your 90% efforts with HR....200m effort will will different from 400m efforts. Erin, Dan and Kristen take the shorter end ...on the rest breakes between sets.... Jaren and Boone take the longer rest periods between sets.
Post HRs after Runs and after Rest.
Erin: The first set of 200's my HR was 180 after 1 min it was 140 after the set 5 min. rest it was 130
ReplyDeleteDuring the 1st set of 400's my HR was mid 180's. I felt like I hit a wall at the 300 mark. I could feel the lactate build in my thighs.
During the second set of 200's my HR was 190 and I am guessing that is why I wanted to puke! :(
During the last set of 400's my HR was high 180's.
This was not my best running day. I worked the night before and am trying to get this workout in before we leave town. Maybe with a bit more rest I would have done better. (It's never a good day when Dan beats me on the run!!)
Dan- Finished all the runs without complaint, on time, and beat Erin. (didn't moniter HR)
We both want to use the HR moniters. Can we get one when we get back in town???
Erin... yes to more rest...>> Your HR was unable to recover in between sets meaning you have over-reached in your training...a couple days of rest and light activity will avoid "over-training". Also your early onset of lactate again means not fully recovered,possibly low on fuel(muscle glycogen)...and forcing too fast of pace for today.... No worries rest and hydrate. Have a fun week!
ReplyDeleteI completed all the runs without a HR monitor, but did take it manually a few times on my rests. 165 after the first 200s and 180 after the 400s.
ReplyDeleteI felt like I was running in molasses, especially at the end of the longer runs. It wasn't my breathing or HR that were limiting, but rather getting my legs to work.
My first set of 200's felt awesome... approximately 200 since I ran at the club and not the track. Times were 32sec, 30, 31.
ReplyDelete400's (approx.) Felt ok. Heart rate was at least 185+ on the 2nd and 3rd 400. Times 1:35, 1:38, 1:39
Second set of 200's felt good.. 31sec, 32.
Second set of 400's were brutal... Recovery never happened. 1:39, 1:41. HR was probably near 190.
Going to get HR monitor soon!