Half-Yassed
I thought of that "witty" title for this post while in the middle of my last interval. What can I say; it sounded better when my heart rate was up in the 170s and I was gasping for air...
Anyway, the point is that I ran another interval session, though I won't call this "cruise intervals" because it was harder than that. I managed half a complete Yasso 800 training set (which calls for 10 sets of 800m), and I bookended the whole thing with a 400m on either end. It was faster than the previous three and that is good, but it felt harder and while jogging over to the track I had my doubts that I would be able to do it. I guess I am feeling the effects of all the high mileage that I am doing in the middle of marathon training...
Here are the details:
400m 1:39 (4:07/km, 6:37/mile)
400m recovery 2:36
800m 3:13 (4:01/km, 6:28/mile)
400m recovery 2:47
800m 3:10 (3:58/km, 6:23/mile)
400m recovery 2:38
800m 3:06 (3:54/km, 6:17/mile)
400m recovery 3:03
800m 3:03 (3:51/km, 6:13/mile)
400m recovery 3:00
800m 3:04 (3:51/km, 6:12/mile)
400m recovery 2:51
400m 1:29 (3:40/km, 5:55/mile)
The Garmin seems to measure some laps a bit longer than others and that accounts for the discrepancies in the paces and lap splits, but overall it's pretty bang on. (For example some laps I ran over 800m but I still list it as an 800m interval even though I know I ran longer since I wait for the watch to show 800m rather than stop at the starting point on the track. In short, blah blah blah...) Also, my heart rate got up into the 180s bpm starting with the third 800m repeat, and that is definitely nearing the 100% of max territory even if I think I could have pushed a bit harder. Certainly the last straightaway on the final 400m repeat was all out as far as heart rate goes and that one maxed out at 183bpm.
Also, my recovery times are getting a bit longer. That is why I can't call this a "cruise interval" workout. I'm still well within the range set by Yasso, so I am happy. The total run ended up being 12km with the jog to and from the track.
And there it is: Half-Yassed! On the road for being fully Yassed at some point, though right now that looks like a daunting task.
Anyway, the point is that I ran another interval session, though I won't call this "cruise intervals" because it was harder than that. I managed half a complete Yasso 800 training set (which calls for 10 sets of 800m), and I bookended the whole thing with a 400m on either end. It was faster than the previous three and that is good, but it felt harder and while jogging over to the track I had my doubts that I would be able to do it. I guess I am feeling the effects of all the high mileage that I am doing in the middle of marathon training...
Here are the details:
400m 1:39 (4:07/km, 6:37/mile)
400m recovery 2:36
800m 3:13 (4:01/km, 6:28/mile)
400m recovery 2:47
800m 3:10 (3:58/km, 6:23/mile)
400m recovery 2:38
800m 3:06 (3:54/km, 6:17/mile)
400m recovery 3:03
800m 3:03 (3:51/km, 6:13/mile)
400m recovery 3:00
800m 3:04 (3:51/km, 6:12/mile)
400m recovery 2:51
400m 1:29 (3:40/km, 5:55/mile)
The Garmin seems to measure some laps a bit longer than others and that accounts for the discrepancies in the paces and lap splits, but overall it's pretty bang on. (For example some laps I ran over 800m but I still list it as an 800m interval even though I know I ran longer since I wait for the watch to show 800m rather than stop at the starting point on the track. In short, blah blah blah...) Also, my heart rate got up into the 180s bpm starting with the third 800m repeat, and that is definitely nearing the 100% of max territory even if I think I could have pushed a bit harder. Certainly the last straightaway on the final 400m repeat was all out as far as heart rate goes and that one maxed out at 183bpm.
Also, my recovery times are getting a bit longer. That is why I can't call this a "cruise interval" workout. I'm still well within the range set by Yasso, so I am happy. The total run ended up being 12km with the jog to and from the track.
And there it is: Half-Yassed! On the road for being fully Yassed at some point, though right now that looks like a daunting task.
posted by Vava at
9:35 AM
0 Comments:
Post a Comment
Subscribe to Post Comments [Atom]
<< Home