This one turned out to the better. For one I hadn't done any training since the last test Tuesday (that followed a tempo run on Sunday), so my legs were fresh. Second I figured out how to make the treadmill show distance all the time, and third I chose another approach for the test. The warm up thing didn't work out right the last time and normally I don't do that kind of separate warm up in a workout - I decided to just start out a little slower, here's the plan:
Dist (km) - speed(km/h)
1.0 - 9,2
1,4 - 9,6
1,8 - 10.0
2,2 - 10,4
2,6 - 10,8
3,0 - 11,2
3,4 - 11,6
3,8 - 12,0
4,0 - 12,4
4,2 - 12,8
4,4 - 13,2
4,6 - 13,6
4,8 - 14,0
5,0 - 14,4
5,2 - 14,8
5,4 - 15,2
5,6 - 15,6
As can be seen on the splits, this plan gave me much short times at the speed above 12 km/h were I expect my AT, with the final ones on just 0.:45 versus the 2:00 minutes the last time. Clearly running longer at or above AT will increase HR and make it harder to endure further speed increase/time.
The workout graph was:
The most obvious difference was that I reached 15,6 km/h as top speed and my maximum HR was 168.
The recovery was just 16 bpm for the first 30 seconds and another 23 bpm in the next with a total of 39 in the first minute (versus the 59 bpm in the previous test!). Once more I did a short cool down interval of at 9 km/h not passing 140 bpm.
Two different test within 4 days with quite different results, the conclusion is blahhhhhh - I've improved :-).
Together with the other tests this enters as second best,and with a HR drop of app. 10 bpm at each speed level or app. 1.5 km/h faster per HR:
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