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Intervals during aerobic base training

19 watchers

SPR Dec 2016 6:14pm, 18 Dec 2016 23,224 posts	Quote Pin SPR Sound like tough sessions.
Ninky Nonk Dec 2016 11:28am, 19 Dec 2016 2,519 posts	Quote Pin Ninky Nonk Tasty set of 12x90sec / 90 rec planned for tomorrow. Will try and hit a 500m/300m split.
Hills of Death (HOD) Dec 2016 11:44am, 19 Dec 2016 32,923 posts	Quote Pin Hills of Death (HOD) What does that session do for you SPR ?
SPR Dec 2016 8:02pm, 19 Dec 2016 23,245 posts	Quote Pin SPR Have a read of this Hod: scienceofrunning.com
SPR Dec 2016 11:32pm, 19 Dec 2016 23,246 posts	Quote Pin SPR Interesting session planned NN. Update us on how it goes.
Ninky Nonk Dec 2016 9:04pm, 20 Dec 2016 2,522 posts	Quote Pin 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 Dec 2016 10:42pm, 20 Dec 2016 23,254 posts	Quote Pin 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 Dec 2016 7:42am, 22 Dec 2016 2,523 posts	Quote Pin Ninky Nonk letsrun.com Verhuel method anyone?
SPR Dec 2016 8:46am, 22 Dec 2016 23,256 posts	Quote Pin 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 Dec 2016 9:22am, 22 Dec 2016 2,524 posts	Quote Pin 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?