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.
Hills
Good ol' Intervals
NRC Intervals 😰😰😰
