Magic10 3:2. Intervals 😱

[ktsok]

I thought I would sign up for the HU team in the Vitality World Cup. What the heck. It’s another reason to get out the door and go for a run, right?!

Today was the day for a bit of speed. I extended my 30-20-10 workout (programmed into the Garmin) to a 1.5K warm up and cool down, so as to hit the 3.5K required by the Magic10 plan. My son was persuaded onto his bike with the promise we would stay in the grounds of the Estate and not go on the roads as it was ‘too windy’. This makes for a hilly course with several u-turns and cattle grids to navigate, but that’s compromise for you.

The plan was to go very slow for the warm up/cool down, keep it slow for the 30 second chunks, step it up for the 20 seconds and crank it up again for the 10 seconds slots, without breaking into a sprint. Experience tells me that if I go flat out I cripple any chance of an on-the-move recovery.

It’s only 5 repeats of the 30-20-10 but they do seem to last a long time. It was reminiscent of the good old C25K days when you counted down the seconds to the moment you could switch to the walking sections... without the walking sections.

My son was very encouraging. He kept pointing out bits of sheep turd and telling me that was the finishing line.

Funny, my average heart rate on this interval run stayed very low. Usually it creeps higher and higher throughout a run. It doesn’t seem to stabilise either; I just reach heart rate peak after peak until I can’t run any more. But the fast/slow doesn’t seem to cause such difficulty. Strange...

The Vitality World Cup logged the run fine, so hello team. I’m kt sok, near the bottom of the board. Some of you are running big distances already, well done!

Happy running, all.

[Granspeed Graduate10]

Well done you. And congratulations on getting to grips with the VWC. 😄 It is having “issues” with Strava so clever you for getting through. Happy running. 🏃🏼‍♀️😄🎉

[ktsok in reply to Granspeed]

I synced with the Garmin and so far, so good!

[Grannyhugs Graduate10]

Great effort with those intervals and nature lesson with son. My “intervals “ are when I do repetitive hills and like you HR peaks and troughs unlike flat running where it goes high and stays there. I think I prefer the peaks and troughs and sense of achievement of hills conquered. Welcome to the vitality cup - still waiting for my morning run to register. Happy running 🤗

[ktsok in reply to Grannyhugs]

That’s interesting Granny. Maybe I will try a proper hill one of these days! I did do the Ashton Court Parkrun a while back, mind, which was 2.5k uphill 🥵 The 2.5k downhill was brilliant though!

[Grannyhugs Graduate10 in reply to ktsok]

That's a long uphill, I did that uphill distance for the 1st time last week after 2 months going up and down much smaller but steeper inclines. Treated it like c25k short sharp bursts building up. 🤗

[ktsok in reply to Grannyhugs]

Blimey granny. You must have the stamina of a young ox!

[Grannyhugs Graduate10 in reply to ktsok]

I do them between 7.5min and 8.5min per km so no records in danger of being broken, but goodness, does wonders for the profile of my bum 😂😂

[Jell6 Graduate10]

That sounds like a fun run, the average hr is very impressive!

I'm reading a lot about the Vitality World Cup, I think I have managed to ignore all the Strava notifications about it 🤣🤣

[Speedy60 Graduate10]

I think I'm giving up on the VWC. My runs aren't showing up even though they're on strava and linked. I'll just carry on in my own little bubble as normal.

[ktsok in reply to Speedy60]

That’s frustrating. You can manually upload your runs with screenshots, I believe, but it takes a bit of the fun out of it.

[Speedy60 Graduate10 in reply to ktsok]

Yeah, I got an email saying I could do that but, as you say, no fun. 😕

[ktsok in reply to Speedy60]

😐

[Annieapple Administrator]

👍🇬🇧⭐️Well done!! A run is a run & your gorgeous son making it lots of fun!! Xx