I ran intervals again tonight. I used the Advanced Training option called “Wed Interval” that I created several weeks ago and refined last week. There are some modifications that need to be made:
- I need to add press lap button to the start of the first 12 minute run. I currently have it set to start the 12 minute run when my HR goes above 130 BPM. Tonight I did not notice when when my heart rate reached 130, so I did not run the full time, and I did an easy pace. Never heard the beep!
- Breaking the eight intervals into two sets of four intervals: On the first set, run until I reach 145 beats per minute(BPM); and on the second set, run until I reach 150 BPM.
Tonight I tried running until I reached 150 BPM, I never reached that on the first several intervals, so I finally stopped about three beats short of my goal, and after that I was so tired that I did not run as strongly as I would have liked. About half way through the run, I had no problem reaching that 150 BPM so I thought I would leave the second set of four the same.
Given the short-comings in the program, I felt I did pretty well. Several of the final intervals I was running at eight MPH for at least a minute, and I was able to control my breathing better than in the past. I will have to incorporate several intervals at that speed in the future, and try to extend the time and practice controlling my breathing.
As I said earlier, the first interval was short; it was supposed to be twelve minutes but in actuality it was about nine minutes.
Here are my heart rates during the run: