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Intervals during aerobic base training

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SPR
SPR
Dec 2016
6:14pm, 18 Dec 2016
23,224 posts
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SPR
Sound like tough sessions.
Ninky Nonk
Ninky Nonk
Dec 2016
11:28am, 19 Dec 2016
2,519 posts
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Ninky Nonk
Tasty set of 12x90sec / 90 rec planned for tomorrow. Will try and hit a 500m/300m split.
Hills of Death (HOD)
Hills of Death (HOD)
Dec 2016
11:44am, 19 Dec 2016
32,923 posts
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Hills of Death (HOD)
What does that session do for you SPR ?
SPR
SPR
Dec 2016
8:02pm, 19 Dec 2016
23,245 posts
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SPR
Have a read of this Hod: scienceofrunning.com
SPR
SPR
Dec 2016
11:32pm, 19 Dec 2016
23,246 posts
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SPR
Interesting session planned NN. Update us on how it goes.
Ninky Nonk
Ninky Nonk
Dec 2016
9:04pm, 20 Dec 2016
2,522 posts
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Ninky Nonk
Took a couple of laps to hit the paces but didn't do too bad.

1) 0.33m - 1:34(4:43/m) 148/173bpm 15cal 12.7/14.44mph
2) 0.21m - 1:19(6:21/m) 154/163bpm 15cal 9.45/13mph
3) 0.34m - 1:36(4:45/m) 147/153bpm 18cal 12.61/13.11mph
4) 0.2m - 1:29(7:22/m) 119/148bpm 11cal 8.14/13.02mph
5) 0.33m - 1:31(4:37/m) 131/147bpm 12cal 13.01/13.69mph
6) 0.2m - 1:29(7:18/m) 135/146bpm 14cal 8.21/13.55mph
7) 0.33m - 1:31(4:33/m) 139/154bpm 14cal 13.16/14.01mph
8) 0.21m - 1:27(7:00/m) 132/146bpm 13cal 8.57/13.96mph
9) 0.33m - 1:31(4:32/m) 154/166bpm 16cal 13.22/13.86mph
10) 0.21m - 1:33(7:23/m) 141/161bpm 15cal 8.13/13.82mph
11) 0.34m - 1:31(4:31/m) 138/151bpm 14cal 13.26/14.28mph
12) 0.2m - 1:29(7:24/m) 89/135bpm 4cal 8.12/14.21mph
13) 0.34m - 1:31(4:28/m) 87/111bpm 3cal 13.43/14.28mph
14) 0.21m - 1:30(7:15/m) 91/111bpm 3cal 8.28/14.28mph
15) 0.33m - 1:31(4:33/m) 115/127bpm 7cal 13.17/13.55mph
16) 0.21m - 1:29(7:15/m) 86/127bpm 4cal 8.27/13.57mph
17) 0.34m - 1:31(4:30/m) 133/153bpm 11cal 13.35/14.57mph
18) 0.2m - 1:30(7:22/m) 136/149bpm 14cal 8.14/13.88mph
19) 0.34m - 1:29(4:20/m) 140/151bpm 14cal 13.84/14.51mph
20) 0.2m - 1:30(7:24/m) 131/145bpm 13cal 8.1/14.17mph
21) 0.34m - 1:31(4:27/m) 126/146bpm 10cal 13.48/15.99mph
22) 0.2m - 1:30(7:39/m) 116/143bpm 8cal 7.84/13.65mph
23) 0.34m - 1:30(4:29/m) 117/126bpm 7cal 13.38/14.05mph
24) 0.21m - 1:35(7:43/m) 96/126bpm 4cal 7.77/14.11mph
SPR
SPR
Dec 2016
10:42pm, 20 Dec 2016
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SPR
Nice work NN. I was reading about alternations earlier. Similar to the way aerobic intervals are done but harder workout. Looks something that might be nice to try around spring.
Ninky Nonk
Ninky Nonk
Dec 2016
7:42am, 22 Dec 2016
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Ninky Nonk
letsrun.com

Verhuel method anyone?
SPR
SPR
Dec 2016
8:46am, 22 Dec 2016
23,256 posts
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SPR
6 x 10 sec sprints this morning then 3 miles of 22/45 secs.

Sprints. Very happy with peak speed. If I was a 100m sprinter I'd definitely need to work on acceleration (I will look at it)

1) 0m - 5(42:51/m) 94/95bpm 1.4/3.03mph
2) 0.04m - 10(4:41/m) 111/125bpm 12.82/18.28mph
3) 0.11m - 2:05(18:31/m) 113/125bpm 10cal 3.24/18.03mph
4) 0m - 5(1:16:12/m) 96/97bpm 0.79/1.9mph
5) 0.03m - 10(5:05/m) 100/101bpm 1cal 11.79/18.93mph
6) 0.12m - 2:15(18:38/m) 96/102bpm 8cal 3.22/17.93mph
7) 0m - 5(26:40/m) 90/91bpm 2.25/3.36mph
8) 0.04m - 10(4:07/m) 92/93bpm 14.55/19.73mph
9) 0.12m - 2:28(20:21/m) 86/93bpm 8cal 2.95/19.73mph
10) 0m - 5(29:44/m) 81/81bpm 2.02/1.69mph
11) 0.04m - 10(4:42/m) 88/98bpm 12.76/18.16mph
12) 0.12m - 2:08(18:09/m) 100/102bpm 15cal 3.31/19.08mph
13) 0m - 5(30:46/m) 94/94bpm 1.95/2.44mph
14) 0.03m - 10(5:13/m) 96/100bpm 11.5/18.7mph
15) 0.11m - 2:06(18:53/m) 91/100bpm 6cal 3.18/18.7mph
16) 0m - 5(30:25/m) 86/87bpm 1.97/1.94mph
17) 0.03m - 10(4:58/m) 89/90bpm 12.09/14.88mph
18) 0.05m - 45(14:38/m) 90/90bpm 4cal 4.1/18.74mph

Intervals. Felt better than last week using time. May do 45/60 next week

1) 0.06m - 22(5:57/m) 93/93bpm 3cal 10.1/10.33mph
2) 0.07m - 45(10:46/m) 93/95bpm 10cal 5.57/10.12mph
3) 0.06m - 22(5:52/m) 97/98bpm 3cal 10.23/10.5mph
4) 0.08m - 45(9:51/m) 103/110bpm 6cal 6.1/9.91mph
5) 0.07m - 22(5:35/m) 111/111bpm 5cal 10.73/10.85mph
6) 0.07m - 45(10:41/m) 109/111bpm 8cal 5.62/10.81mph
7) 0.07m - 22(5:15/m) 108/111bpm 1cal 11.42/11.59mph
8) 0.07m - 45(10:41/m) 107/111bpm 4cal 5.61/10.9mph
9) 0.07m - 22(5:28/m) 113/113bpm 4cal 10.99/11.63mph
10) 0.07m - 45(10:38/m) 113/114bpm 8cal 5.64/10.46mph
11) 0.07m - 22(5:29/m) 112/114bpm 5cal 10.95/11.23mph
12) 0.07m - 45(10:17/m) 112/114bpm 8cal 5.84/10.92mph
13) 0.07m - 22(5:37/m) 109/114bpm 1cal 10.69/10.83mph
14) 0.07m - 45(10:15/m) 113/115bpm 5cal 5.86/10.83mph
15) 0.06m - 22(5:51/m) 116/117bpm 5cal 10.25/10.81mph
16) 0.08m - 45(9:05/m) 117/119bpm 8cal 6.6/10.6mph
17) 0.06m - 22(5:40/m) 119/119bpm 4cal 10.59/10.67mph
18) 0.08m - 45(9:47/m) 117/119bpm 7cal 6.14/10.73mph
19) 0.07m - 22(5:28/m) 127/133bpm 4cal 10.99/11.46mph
20) 0.06m - 45(11:45/m) 133/135bpm 10cal 5.11/11.33mph
21) 0.07m - 22(5:29/m) 147/161bpm 3cal 10.95/11.56mph
22) 0.07m - 45(10:01/m) 153/165bpm 7cal 5.99/11.56mph
23) 0.07m - 22(5:29/m) 147/157bpm 3cal 10.93/10.42mph
24) 0.07m - 45(10:07/m) 151/163bpm 10cal 5.93/10.4mph
25) 0.06m - 22(5:56/m) 146/156bpm 4cal 10.12/10.25mph
26) 0.07m - 45(10:24/m) 147/161bpm 9cal 5.77/10.73mph
27) 0.07m - 22(5:28/m) 142/156bpm 3cal 10.98/11.33mph
28) 0.08m - 45(9:58/m) 150/163bpm 8cal 6.02/11.42mph
29) 0.07m - 22(5:13/m) 145/157bpm 3cal 11.49/11.5mph
30) 0.08m - 45(9:45/m) 153/165bpm 5cal 6.15/11.5mph
31) 0.07m - 22(5:32/m) 148/158bpm 4cal 10.84/10.6mph
32) 0.08m - 45(9:53/m) 152/164bpm 7cal 6.07/10.85mph
33) 0.06m - 22(5:43/m) 146/158bpm 3cal 10.49/10.75mph
34) 0.07m - 45(11:04/m) 152/165bpm 7cal 5.42/10.73mph
35) 0.06m - 22(5:53/m) 147/158bpm 4cal 10.2/10.1mph
36) 0.07m - 45(10:35/m) 152/166bpm 8cal 5.67/10.14mph
37) 0.06m - 22(5:43/m) 149/162bpm 3cal 10.49/10.48mph
38) 0.08m - 45(9:43/m) 156/167bpm 10cal 6.17/10.56mph
39) 0.06m - 22(5:45/m) 150/159bpm 3cal 10.43/10.44mph
40) 0.07m - 45(10:02/m) 152/163bpm 8cal 5.98/10.46mph
41) 0.07m - 22(5:28/m) 149/159bpm 4cal 10.97/10.83mph
42) 0.07m - 45(10:29/m) 150/161bpm 9cal 5.72/10.9mph
43) 0.07m - 22(5:08/m) 152/165bpm 3cal 11.69/12.21mph
44) 0.04m - 23(9:21/m) 166/169bpm 4cal 6.42/11.73mph
Ninky Nonk
Ninky Nonk
Dec 2016
9:22am, 22 Dec 2016
2,524 posts
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Ninky Nonk
Solid sessions spr. Got the distances almost bang on in the intervals 100/100.

What about 30/45 or 30/30 next time out?

About This Thread

Maintained by Ninky Nonk
Should interval or repetition sets be included in periods of base training, and what pace, intervals...

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