Special Running Workout: Split Intervals

in #exhaust • 5 years ago (edited)

I just finished a 10.121km running that lasted about 0hh:54mm:11ss !

image

Special workout performed.
This one allows you to build a consistent aerobical performance and develops your speed and strength.
It is consisten on 8 repetions of 800m long, run on the track, the first 400m of each repetition is run at 4'30"/km pace, the second half of the 800m is run at 3'20"/km pace. The key of this workout is also at the recovery time:

Between the 1st 800m and the second you rest 2'

Between the 2nd and the 3rd, 1'45"

Between the 3rd and the 4th, 1'30"

4th to 5th 1'15"

and between the 5th and the 6th only 1'.

WU+3xmusc+6x800(1st-400a4'30'' 2º400a3'20'') rec(2'-1'45''-1'30''-1'15''-1')+CD

It's a very complete workout, preceded by an intensive warm-up and musculation exercises and ending with a good Cool-down jog...

Everything went well, even if we were at 27 degrees and 90% humidity, my Heart frequency reached 179 bpm on the last 400, ending that one in 1'18" which is 3'16"/km...

The training is starting to pay-off. Soon we will see the first results reflected on a race.

Keep on running!

image

Check out some detailed info at my EXHAUST page
Join me in testing out EXHAUST!

@toofasteddie, proud member and author/promoter of the @runningproject initiative

#running #fitnation #runningproject #sportstalk #lifestyle #palnet #neoxian #marlians #workout
5 years ago in #exhaust by
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     5 years ago 

    You have uploaded 35 running activities, and 11 of them have been of similar distances (within 10 percent)!
    Here are your 5-fastest running activities of a similar distance:

    Over these 11 similar activities, you have travelled approximately 109.30 kms at an average pace of roughly 5:45 min/km!
    Your latest run was at a pace of approximately 5.353min/km!
    Looks like you went a bit faster than usual this time! Nice work!
    Have a !BEER for your troubles!

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      [-]
       5 years ago 

      View or trade BEER at steem-engine.



      Hey @toofasteddie, here is a bit BEER for you. Enjoy it!

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        [-]
         5 years ago 

        Nothing can stop a consistent Runner.
        @runningproject

        Resteemed by @runningproject

        ...and enjoy a good recovery !BEER

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          [-]
           5 years ago 

          View or trade BEER at steem-engine.



          Hey @toofasteddie, here is a bit BEER for you. Enjoy it!

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             5 years ago 

            Congratulations @toofasteddie! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :

            You distributed more than 29000 upvotes. Your next target is to reach 30000 upvotes.
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