10x400 Intervals

Summary Data
Total Time (h:m:s)	1:14:53	8:57 pace
Moving Time (h:m:s)	1:12:32	8:40 pace
Distance (mi )	8.36
Moving Speed (mph)	6.9 avg.	13.2 max.
Elevation Gain (ft)	+29 / -29
Avg. Heart Rate	157 bpm	Zone 4.5
Temperature (°F)	51.8°F avg.	51.8°F high
Wind Speed ( mph)	S 7.3 avg.	S 8.1 max.

Start Time: 03:19:09 PM
Workout: 10x400 Intervals

The third week of track intervals and although I do not seem much improvement in speed, I am finding the workout much easier to manage. Averaged 1:33 over the whole with the first at 1:27 and the last at 1:29. Notably, my max HR was generally lower than over the past two weeks, although at 188 BPM max on the last lap, I managed to hit a new high and I could really feel that I was pushing about as hard as I should.

Lap (#)	Time (m:s)	Distance (mi )	A Spd (mph)	HR (bpm)		Energy (Cal)
				Avg	Max
W	12:56	1.22	5.7	144	168	167
I1	1:27	0.27	11.0	170	177	36
R1	2:25	0.27	6.6	161	178	40
I2	1:34	0.26	9.9	170	179	35
R2	2:33	0.27	6.4	161	179	40
I3	1:39	0.26	9.4	168	175	35
R3	2:35	0.27	6.3	158	175	40
I4	1:34	0.26	10.1	171	182	35
R4	2:40	0.27	6.1	159	182	41
I5	1:35	0.27	10.1	171	180	35
R5	2:42	0.27	6.0	158	180	41
I6	1:33	0.26	10.2	172	182	35
R6	2:40	0.27	6.1	160	181	41
I7	1:34	0.26	9.9	174	182	35
R7	2:44	0.27	6.0	161	182	40
I8	1:36	0.26	9.9	174	181	35
R8	2:46	0.27	5.8	155	181	41
I9	1:33	0.27	10.2	176	186	36
R9	2:51	0.27	5.7	158	185	41
I10	1:29	0.27	10.8	179	188	36
R10	3:34	0.29	4.8	156	188	41
C1	14:42	1.57	6.4	156	163	221
C2	3:59	0.21	3.1	129	151	21

Again, we have the problem of overall distance. My 'long run' this week was at 8M and I exceeded that distance today merely by getting a decent cool-down to prevent soreness tomorrow. By mid-winter I should have my mileage up to a point where this discrepancy disappears. For now, it is only of concern insofar as I try to keep from overuse injuries.

The intervals are clearly paying off. As good as I felt during Friday's run and then again today, it is clear that we are making progress. The 188 BPM and zone 4.5 overall suggests that I am really working at max so adding speed would be nearly impossible until my heart can handle the work. Real changes in speed will come over time, but the start and finish times suggest that I am picking up some speed overall. I also note that at about 5 miles I was at 40 minutes---and this with the 2.5-minute walk at the beginning and a period on the clock of stretching. A 37-minute 8k is certainly doable and I wonder if I might not be able to manage a 35-minute pace. I may try a 7:30 pace for the middle four of the 6-miler on Wednesday to see if I can hold it. If I can do that for a tempo run, then I can certainly push it up a bit for the race a week later. With the race approaching, I will be off intervals for two weeks now, but that is probably good---one needs to take a break in the training to let glycogen get restored and allow for full muscle recovery. That plan has not been formulated.