I've spent a few weeks now building up gradually on the treadmill. I've been doing some low key speed sessions on the treadmill and building it up gradually so that my return to the faster stuff wouldn't be such a shock to the system. So last night it was time for my first proper speed session (even though it was only my 3rd outing on tarmac!).
The details:
10x400m with 155m jog recovery:
1:42 effort, 57s recovery
1:46 effort, 57s rec 127bpm minimum during recovery
1:44 effort, 57s rec 128bpm
1:42 effort max 148bpm, 57s rec 133bpm
1:42 effort max 149bpm, 58s 131bpm
1:43 effort max 150bpm, 58s 134bpm
1:40 effort max 152bpm, 60s 134bpm (training partner picked it up a bit)
1:43 effort max 151bpm, 62s 133bpm (me leading once more)
1:42 effort max 151bpm, 72s 122bpm (longer rec to let HR drop to 125bpm)
1:41 effort max 153bpm
The higher HRs are the maximum I reached at the end of the interval. The lower HRs are what it dropped to during recovery. The HRs compare pretty well with the last time I ran this 8 months ago, but my times were only 4 or 5s slower, so I'm pretty pleased with that. My calves are a bit sore today, but tonight's gentle 4 miles seemed OK. It seems I've kept my cardio fitness going quite well, but I just have to get my legs used to the pounding again.
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