Intervals on the track - Evening Run

I just finished a 5.394km running that lasted about 0hh:24mm:37ss !

I've been talking about running intervals for a while, and since I ended up not hiking today, it was a good day to finally go to the local high school track and run these intervals. First I biked there, it's only about 2.5 miles, and a good light warm-up for my sore legs (from yesterday 12km run). On the way back, I added a couple miles to make it a decent distance. But for some reason, this cycling activity didn't sync to Strava, but if it does, I will also publish the report later.

The track is a typical one, which means 400 meters, or a quarter mile. The idea was to run 2 laps at medium pace to complete the warm up, then intervals of half a lap all-out sprint/half a lap slow recovery jog, and finally another couple of laps at medium pace to cool down. I wasn't exactly sure how many times to repeat the intervals, as I haven't trained like that in a very long time. I thought I had repeated them 8 times, but I was surprised to see it was actually 9 times. So, overall, it's a little bit more than 5km, at an average pace around 7:21 min/mile. I thought I would do much worse than that, so I am pretty happy with the results.

As you can see from the charts below, even though my top speed during the sprints decreased a bit at almost every lap, it was still pretty consistent all the way, and I even managed to speed up a bit on the last one. That's encouraging, and hopefully I won't wait months again until I try again. I think I can go up to 12 intervals without too much problem. Hopefully, I can also make them faster. My watch struggled a bit to monitor my heart rate during the accelerations, but it's as expected. It went really high on the second interval, it had been a while since I went above 200bpm. Good to see I can still reach that level of effort.

That was actually kind of fun, and I hope I can repeat the exercise regularly. Every week might be too much, but maybe every other week could be good. It's better not to plan for it, because I never really follow my plans. Tomorrow is supposed to be very rainy, so no running, just dog walks if we get windows without or at least less rain.

Till then, keep Exhausting!

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