9 Mile Aerobic Max HR 150bpm incl. 5 x 600m @ 5k Pace

This was a good session. The first 5 miles were despatched at an 8.06 min/mile pace. The session then called for 5 x 600m intervals at 5k pace, so thats about 6.30 min/mile pace. As you can see below the splits were met for all 5 intervals. Ok one of them was missed by 1 second but I'm in credit for the rest ;-)

This session felt very satisfying and kind of reinforces my previous comments on my Long Run post on Saturday. These sort of sessions add variety to the schedule and I think, for me at least, that I could do with a few more of them built into the schedule. It would give me the variety I think I'm craving for and break me out of the monotony that I'm feeling with all the aerobic running. This is what I had when I was running with my club mates. Currently this session has taken over from my club runs.

The speed, although tough for me which its meant to be, is very satisfying as well. In fact looking at he HR for each of the 600m intervals they are at Lactate Threshold level. To get a good VO2 workout which this is supposed to be the HR should be over 170 for me for all the intervals. John L Parker, in his Heart Monitor Training book does say that as aerobic fitness increases, it becomes much harder to push your HR up. So I guess thats whats happened here. My aerobic system is better able to handle the intervals and to get an effective VO2 workout, I'll have to push harder. Next time I'll aim to go for closer to 6 minute mile pace to see if I can drive the HR into VO2 territory. Oooh, its going to hurt, bring it on.......

Splits..............



Todays Session........