12.7k or so total, around 72 mins.
miércoles, 27 de abril de 2011
V02 max Interval workout :1200m repeats
This morning I woke up at 5:20 a.m. sleepy eventhought I went to bed last night at 10:30 a.m., but anyway at 5:40 a.m. I went out to do my v02 max interval workout today, it was 4 x 1200m with 4 mins rest, I wanted to run sub 4 mins per km. I warmed up with Danilo 3k to the mirador in 19:20 or so and as usual had stomach problems, thanks goodness that that didnot get worse in the workout, then stretched a bit before starting the workout. The first repeat started, I did it with urraca, I went out at a good pace, after 500m my breathing was fast, but urraca's breathing was pretty controled. We crossed the 1k mark in 3:51 and hit what I thought was the 1200m mark in 4:44, I suspect that I ran a bit longer than 1200s. I stopped for my recovery and urraca kept on, the second repeat was till the 0km, this one was in 4:46, I dont know if this was longer, the 3rd repeat was the same as the first, till the puente seco or so, I crossed the 1k mark in 3:49, I saw Danilo in this repeat and I was very focused and the breathing was very fast,I could maintain the pace but it was no close to easy, and ended doing 4:38, again a bit longer I think, the last one was like the second one, with 500m to go I was really tired and the breathing was very fast, I could charge the last 150m to finish that repeat in 4:45. 3k cool down. The weather was very hot, I was soaked of sweat when I got to my house. I am satisfied with the workout, but would like to feel more confortable at that pace. The left foot did not bother me at all today.