Same day of the week, same time of day, same route and same interval workout i.e. 1k warm-up run, 0.5k recovery, 1k sprint, 0.5k recovery, cool-down interval of 90 second jogging/60 second walking until I decide to stop.
Things I did differently were - long-sleeved top instead of T-shirt (cool wind and 7 degrees), incorporated a few short sprints into my warm-up, started the sprint from a slow jog instead of a standing start, continued the cool-down to reach a total distance of 5k.
Well this was a bit of a weird one today. 🤪 The sprint was really tough going and it felt slow. My respiration rate was through the roof, but my heart rate was on average 10 bpm less that last week and the whole workout was 90% in Zone 2/3 compared to last week which was 34% in Zones 4 and 5.
A perfect demonstration of what is meant by perceived effort.
According to Mr Garmin, my time for the 1k sprint was 5.50. After synching, Strava says 5.49 but lets stick with Garmin for consistency. This beats last weeks time of 6:21 by a respectable margin 😁
According to Strava, I also got PRs for 400m, 1/2mile and mile and my third fastest 5k time, despite walking probably approaching 1.5k out of the 5.
How did that just happen? 🤷♀️
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Birdlady64
Graduate10
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Yes it was a surprise to me when I looked at the numbers afterwards.I tried to set a pace alert in my watch before the run but clearly it wasn't working so I had no idea how fast I was going. Because my watch didn't buzz I guess my perception was that I was slower than I wanted
Ah, I think you’ve just explained why my watch buzzes so often during a run, maybe it’s a pace alert, I wonder if I could find it and see what it’s all about, my watch seems to buzz whenever I change pace even if it’s only a little
Thanks! I was surprised to see the numbers after the run, as it felt exactly the opposite. I do wonder sometimes about all the tech - it's too easy to get fixated on the stats sometimes.
Excellent result there Birdlady, to answer your question, ( probably rhetorical but I can’t resist answering 😉) ....because you thought it through, planned your run well, tweaked your plan successfully from last week and last but not least you put your back into it , Mr Garmin was impressed and so am I 👏🏻👏🏻👏🏻😀🤗
Thanks! Roseabi suggested incorporating the sprints into the warmup . I don't know if they made a real difference or not, but something went right on this run! 😁Mr Garmin wasn't impressed enough to change my Vo2max though!
I made the shorter runs each week interval workouts when I was on the Magic Plan. it was hard work! Fartleks are kind of fun but with the lack of discipline I was always too easily tempted to stop a sprint interval too soon, especially if the point I decided to sprint to was further away than I first thought| 😂
That's a huge improvement, well done you! 👍 You might want to have a look at what Mr Garmin says about cadence - likely you increased that quite significantly.
Or maybe it was just so cold you wanted to get it over with! 😀
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Sneaky speed run
