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Intervals during aerobic base training

19 watchers
SPR
SPR
Jan 2017
10:42pm, 3 Jan 2017
23,336 posts
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SPR
...and a change in your main event obviously.
Ninky Nonk
Ninky Nonk
Jan 2017
7:44am, 4 Jan 2017
2,555 posts
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Ninky Nonk
I don't know, might be a useful change of pace in a 10k. 😁
SPR
SPR
Jan 2017
9:06am, 26 Jan 2017
23,464 posts
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SPR
First session of 2017

Split Summary
===
1) 0.06m - 20(5:57/m) 143/154bpm 2cal 10.08/10.35mph
2) 0.08m - 40(8:52/m) 152/158bpm 9cal 6.76/10.5mph
3) 0.05m - 20(6:07/m) 154/161bpm 4cal 9.81/10.37mph
4) 0.08m - 40(7:54/m) 158/163bpm 10cal 7.6/10.31mph
5) 0.06m - 20(5:39/m) 156/161bpm 4cal 10.63/10.79mph
6) 0.08m - 40(8:49/m) 157/165bpm 9cal 6.8/10.81mph
7) 0.06m - 20(5:45/m) 153/160bpm 4cal 10.44/11.19mph
8) 0.08m - 40(8:23/m) 154/163bpm 9cal 7.16/11.27mph
9) 0.06m - 20(5:45/m) 153/161bpm 4cal 10.45/11.29mph
10) 0.09m - 40(7:33/m) 158/164bpm 10cal 7.95/11.21mph
11) 0.06m - 20(5:45/m) 155/163bpm 4cal 10.44/10.56mph
12) 0.07m - 40(9:11/m) 154/165bpm 9cal 6.54/10.69mph
13) 0.06m - 20(5:14/m) 152/163bpm 4cal 11.45/11.69mph
14) 0.07m - 40(9:03/m) 156/166bpm 9cal 6.63/11.63mph
15) 0.06m - 20(5:39/m) 155/165bpm 4cal 10.61/10.92mph
16) 0.07m - 40(9:02/m) 159/168bpm 10cal 6.64/10.83mph
17) 0.06m - 20(5:48/m) 153/163bpm 4cal 10.35/11.17mph
18) 0.08m - 40(8:41/m) 160/168bpm 10cal 6.91/11.4mph
19) 0.06m - 20(5:28/m) 157/165bpm 4cal 10.96/11.59mph
20) 0.08m - 40(8:53/m) 158/168bpm 10cal 6.76/11.54mph
21) 0.07m - 20(5:05/m) 156/167bpm 4cal 11.79/12.17mph
22) 0.08m - 40(8:53/m) 161/171bpm 10cal 6.75/11.88mph
23) 0.06m - 20(5:30/m) 157/164bpm 4cal 10.89/11.63mph
24) 0.08m - 40(8:53/m) 157/169bpm 9cal 6.75/11.61mph
25) 0.05m - 20(6:06/m) 155/165bpm 4cal 9.84/10.48mph
26) 0.08m - 40(8:27/m) 158/167bpm 9cal 7.1/10.62mph
27) 0.06m - 20(5:34/m) 150/162bpm 4cal 10.77/11.84mph
28) 0.07m - 40(9:04/m) 157/169bpm 9cal 6.62/12.19mph
29) 0.06m - 20(5:17/m) 152/163bpm 3cal 11.34/11.98mph
30) 0.08m - 40(8:11/m) 160/170bpm 9cal 7.33/11.9mph
31) 0.06m - 20(5:10/m) 156/168bpm 4cal 11.63/12.59mph
32) 0.08m - 40(8:28/m) 163/174bpm 10cal 7.08/12.15mph
33) 0.06m - 20(5:11/m) 157/165bpm 4cal 11.56/11.77mph
34) 0.07m - 40(9:21/m) 159/170bpm 9cal 6.41/11.88mph
35) 0.07m - 20(5:04/m) 156/168bpm 4cal 11.85/12.56mph
36) 0.08m - 40(8:43/m) 165/174bpm 10cal 6.89/12.56mph
37) 0.06m - 20(5:34/m) 158/168bpm 4cal 10.79/12.08mph
38) 0.08m - 40(8:30/m) 165/174bpm 9cal 7.06/12.08mph
39) 0.06m - 20(5:29/m) 159/168bpm 4cal 10.93/11.52mph
40) 0.07m - 40(9:05/m) 165/174bpm 10cal 6.61/11.63mph
41) 0.06m - 20(5:10/m) 160/171bpm 4cal 11.63/11.75mph
42) 0.08m - 40(8:53/m) 165/175bpm 10cal 6.75/11.98mph
43) 0.06m - 20(5:08/m) 163/173bpm 4cal 11.68/12.31mph
44) 0.03m - 9(5:27/m) 175/176bpm 2cal 11/11.63mph
SPR
SPR
Jan 2017
9:06am, 26 Jan 2017
23,465 posts
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SPR
20/40
SPR
SPR
Jan 2017
10:20am, 26 Jan 2017
23,467 posts
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SPR
I think I might try 30/50 again next week. If not, it will be 20/35.
Ninky Nonk
Ninky Nonk
Jan 2017
12:45pm, 26 Jan 2017
2,565 posts
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Ninky Nonk
Funnily enough did the approximately 200/200 session last night. Running in the outer lanes so was a bit further each rep.

1) 0.14m - 49(5:47/m) 19cal 10.39/42.56mph
2) 0.15m - 36(4:05/m) 14cal 14.68/17.89mph
3) 0.14m - 48(5:50/m) 17cal 10.3/14.79mph
4) 0.14m - 37(4:30/m) 15cal 13.35/15.06mph
5) 0.14m - 50(6:03/m) 18cal 9.93/11.9mph
6) 0.13m - 37(4:36/m) 14cal 13.03/16.18mph
7) 0.14m - 50(5:53/m) 17cal 10.21/13.91mph
8) 0.13m - 36(4:39/m) 13cal 12.91/14.72mph
9) 0.14m - 49(5:50/m) 18cal 10.29/13.43mph
10) 0.13m - 38(4:42/m) 15cal 12.76/14.43mph
11) 0.13m - 48(6:01/m) 17cal 9.97/13.3mph
12) 0.14m - 38(4:35/m) 15cal 13.09/14.43mph
13) 0.13m - 48(6:07/m) 17cal 9.82/12.57mph
14) 0.14m - 38(4:33/m) 14cal 13.19/14.52mph
15) 0.13m - 49(6:05/m) 17cal 9.87/13.35mph
16) 0.14m - 38(4:21/m) 15cal 13.77/15.72mph
17) 0.14m - 50(5:48/m) 18cal 10.35/12.61mph
18) 0.14m - 36(4:16/m) 13cal 14.07/16.19mph
19) 0.14m - 48(5:30/m) 18cal 10.92/13.33mph
20) 0.14m - 37(4:28/m) 15cal 13.43/14.47mph
21) 0.14m - 49(5:49/m) 17cal 10.3/12.99mph
22) 0.15m - 38(4:22/m) 15cal 13.73/15.08mph
23) 0.14m - 50(5:53/m) 18cal 10.21/12.84mph
24) 0.14m - 37(4:18/m) 15cal 13.95/15.13mph
25) 0.14m - 49(5:59/m) 17cal 10.03/13.45mph
26) 0.15m - 38(4:20/m) 15cal 13.84/14.67mph
27) 0.14m - 49(6:03/m) 18cal 9.9/14.99mph
28) 0.14m - 37(4:22/m) 13cal 13.74/15.92mph
29) 0.13m - 48(6:02/m) 17cal 9.94/15.72mph
30) 0.15m - 38(4:23/m) 14cal 13.68/14.17mph
31) 0.01m - 4(6:06/m) 2cal 9.84/13.69mph
SPR
SPR
Jan 2017
1:14pm, 26 Jan 2017
23,473 posts
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SPR
Some very nice speed there NN!

I want to do a 40/60 at some point. May start with longer recovery though. We'll see.
Ninky Nonk
Ninky Nonk
Feb 2017
9:11am, 8 Feb 2017
2,579 posts
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Ninky Nonk
60/60 last night

Split Summary
===
1) 0.22m - 1:00(4:39/m) 22cal 12.92/17.18mph
2) 0.04m - 1:00(25:43/m) 8cal 2.33/12.13mph
3) 0.21m - 1:00(4:39/m) 21cal 12.9/14.98mph
4) 0.05m - 1:00(18:28/m) 8cal 3.25/12.38mph
5) 0.22m - 1:00(4:27/m) 21cal 13.5/15.3mph
6) 0.05m - 1:00(20:59/m) 9cal 2.86/12.36mph
7) 0.23m - 1:00(4:16/m) 20cal 14.07/15.74mph
8) 0.05m - 1:00(21:51/m) 8cal 2.74/13.5mph
9) 0.22m - 1:00(4:37/m) 22cal 12.98/15.38mph
10) 0.04m - 1:00(23:56/m) 8cal 2.51/11.85mph
11) 0.23m - 1:00(4:19/m) 21cal 13.89/16.48mph
12) 0.05m - 1:00(21:49/m) 8cal 2.75/12.57mph
13) 0.22m - 1:00(4:35/m) 20cal 13.11/15.17mph
14) 0.05m - 1:00(22:11/m) 9cal 2.7/13.88mph
15) 0.22m - 1:00(4:31/m) 22cal 13.28/15.9mph
16) 0.05m - 1:00(21:14/m) 9cal 2.83/12.43mph
17) 0.2m - 1:00(4:53/m) 21cal 12.29/14.07mph
18) 0.05m - 1:00(19:56/m) 9cal 3.01/11.57mph
19) 0.23m - 1:00(4:22/m) 20cal 13.74/14.89mph
20) 0.05m - 1:00(20:59/m) 8cal 2.86/13.18mph
21) 0.21m - 1:00(4:51/m) 20cal 12.35/13.73mph
22) 0.05m - 1:00(21:52/m) 8cal 2.74/11.35mph
23) 0.22m - 1:00(4:35/m) 21cal 13.1/15.26mph
24) 0.05m - 1:00(19:53/m) 8cal 3.02/12.1mph
25) 0.22m - 1:00(4:37/m) 20cal 12.99/14.69mph
26) 0.05m - 1:00(21:24/m) 8cal 2.8/13.72mph
27) 0.21m - 1:00(4:39/m) 22cal 12.89/14.37mph
28) 0.05m - 1:00(19:39/m) 8cal 3.05/11.64mph
29) 0.21m - 1:00(4:46/m) 22cal 12.6/14.61mph
30) 0.05m - 1:00(19:43/m) 9cal 3.04/12.34mph
31) 0.23m - 1:00(4:25/m) 22cal 13.59/14.99mph
32) 0.05m - 1:00(20:40/m) 9cal 2.9/14.03mph
SPR
SPR
Feb 2017
10:08am, 8 Feb 2017
23,504 posts
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SPR
Turning up the speed there but very easy recovery NN, looks more like a traditional red session with walk/ stationary recovery...

I won't be doing any intervals for the next week or two at least. Calf issue curtailed my running last week and still not 100%
Ninky Nonk
Ninky Nonk
Feb 2017
10:39am, 8 Feb 2017
2,580 posts
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Ninky Nonk
Yup walk recovery. Nice to mix it up though.

Hope the calf heals quick.

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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