A run worth mentioning

Today I did the 400 meter intervals. I was at work and I’m tired of running the intervals there back and forth on at a specific measured distance so I decided to do it on a round and just follow the pods distance readings.

The past two weeks I’ve felt pretty worn in the body and tired in the legs, but today I didn’t feel any of that. It felt really great, honestly. If the race on Sunday actually would’ve been today I wouldn’t cry πŸ˜€

But let’s just hope it will be just like that then too. There’s a very high possibility it will be a windy race, since it’s held in the island area outside Gothenburg at the west side of Sweden. We are always unshielded to the hard winds of the North sea at this side of the country. But some days it’s very still and nice. We’ll see…

But getting back to todays run it was very solid and I felt strong and able and I think that the heart rates below speak the right words compared to my last 400 m interval run πŸ˜‰

Here are the data from today

Detailed Garmin data

Day 15, sub 40 program – 2nd round of program, 2nd round of third week
start with 10 x 400m R 60 400/86sec – no faster

Lap Distance Time (sec) AvgPace AvgHR MaxHR HR After 60 sec rest
1 ? 87 ? ? ? 94
2 394 85 3:36 150 168 100
3 398 88 3:41 153 170 100
4 398 86 3:37 154 171 110
5 385 83 3:37 155 173 103
6 389 85 3:39 155 176 110
7 394 84 3:34 160 180 111
8 390 84 3:36 163 182 116
9 389 82 3:32 165 183 120
10 393 85 3:38 164 182 116

New horizons

Still very disappointment about not being able to run last sunday.. I even tried to convince myself I felt good enough yesterday for a 10k race and that “if only the sickness wouldn’ve come a day earlier I would’ve been able to run”.. Well, not very close to the truth. I did run a very easy run during lunch and let’s just say that stomach wasn’t totally up for it. I managed, and it did feel better as time went by, but not completely comfortable – I can say that.

Today I’ve been at home. My wife have caught some kind of torticollis. That meant that I had to try to occupy the kids while running. Now when the snow and ice is totally gone our local sport stadium is a wonderful choice for interval runs. So I put the kids in front of a favorite movie (bad parenting) and went down there and did my 400 meter intervals. Since I still plan for a race next weekend in Γ–rebro I think redoing last week of the program is for the best. That is also what Coach have told me to do earlier under the same circumstances.

The race I will try to do this Saturday is an 8k race (actually 7777m) in Gothenburg. πŸ˜€
Info in Swedish
[URL=”http://www.solvikingarna.org/Solv/Form/UserProfile.aspx?InstId=21400″]http://www.solvikingarna.org/Solv/Form/UserProfile.aspx?InstId=21400[/URL]

The intervals felt ok. No troubles with the stomach – only issue was the hard wind which whipped me back at the last long side of the stadium. But I’m satisfied πŸ˜€

But it’s obvious when looking at my rest recovery hr below that I’m not fully recovered from the stomach flu. I has been much lower earlier.

Detailed Garmin data

Day 15, sub 40 program – 2nd round of program, 2nd round of third week
start with 10 x 400m R 60 400/86sec – no faster

Lap Distance Time (sec) AvgPace AvgHR MaxHR HR After 60 sec rest
1 400 87 3:37 151 167 104
2 400 86 3:35 156 171 113
3 400 85 3:32 160 175 117
4 400 88 3:40 160 175 119
5 400 87 3:37 163 179 124
6 400 87 3:37 164 180 122
7 400 87 3:37 164 181 127
8 400 84 3:30 168 183 133
9 400 85 3:32 170 186 134
10 400 85 3:32 171 185 128

Preparing the body for the race on Sunday

Today I did the 400 m intervals, which kind of feels like a preparation of the coming race on Sunday. I’m really excited about finally getting to race. It’s a nice race with quite a few spectators and individual timing with chip. Nice.

The intervals went very good. I didn’t actually see how fast I ran since it was so dark and the 400 m of each intervals was a little too short to keep the eyes on the watch all the time.

Detailed Garmin data

Day 15, sub 40 program
start with 10 x 400m R 60 400/86sec – no faster

Lap Distance Time (sec) AvgPace AvgHR MaxHR HR After 60 sec rest
1 411 87 3:52 147 162 92
2 390 79 3:45 141 166 96
3 382 76 3:40 153 170 96
4 396 80 3:43 155 172 100
5 381 77 3:43 154 173 117
6 391 80 3:45 159 175 105
7 389 79 3:44 157 177 109
8 394 79 3:42 157 177 106
9 389 78 3:43 157 177 108
10 388 75 3:36 161 183 109

A great feeling, but did I go too fast? (400m intervals)

At the 10 x 400 m intervals today it went incredibly good. I didn’t feel at any time that I wouldn’t be able to maintain the pace. On the contrary, it was hard not to go faster than what was set out for the exercise. I shouldn’t have gone faster than 86 sec / 400m, that is 3:35 min/km.

I think I went over that most of the sessions.. Let’s just hope that doesn’t turn things over in a bad way πŸ˜‰ I guess Coach will let me know..

I don’t know how exact the distances are, so I choose to go after the Garmin watch.

By the way, please have a look in the Garmin details link below. If you look at my heart rate compared to my speed at the first nine minutes during the transport to where I did the intervals, you see what I mean by messing Garmin πŸ˜€ – Can be VERY annoying when trying to keep a certain heart rate πŸ˜‰

Detailed Garmin data

Day 15, sub 40 program
start with 10 x 400m R 60 400/86sec – no faster

Lap Distance Time (sec) AvgPace AvgHR MaxHR HR After 60 sec rest
1 395 87 3:40 162 172 117
2 395 83 3:30 162 176 119
3 395 80 3:22 162 178 114
4 415 84 3:22 163 180 125
5 382 81 3:31 165 180 126
6 394 82 3:27 167 183 127
7 406 85 3:30 165 180 133
8 401 83 3:28 164 181 135
9 397 83 3:30 169 184 137
10 405 85 3:29 168 183 129