Notes
VO2Max Blend Interval
Goal: 4 x [.8 mi @5k pace (6:30), 2 min recovery, 300m @5k pace - 25 sec (6:05), 4 min recovery]
Actual: 4 x [.8 mi @6:30 pace, 2 min, 300m @6:01 pace, 4 min] = 6:24 overall pace.
Was scheduled to run this two weeks ago but training cycle got fractured first by bad sinus infection two weeks ago and then when I was going run this last Thur badly spraining by right foot/ankle last Wed. I did not "feel it" from the first stride of the first interval. Normally I like to attack a set like this by running each cycle faster and negative splitting each segment, I felt like I had to put a lot more effort into the 5k segments and at times it felt like a grind (I did negative split each segment but had to let up a little on the third .8mi 5k pace segment to ensure I could complete this). What is important is that I did finish this off given how I felt and I actually achieved my goal which is to run this at the same paces I did in my prior VO2Max Blend Interval 6 weeks ago (but today felt like more of an effort). Was able to push the last cycle faster especially the 300m segment. Also took less than minimum recovery today (and less recovery vs. 6 wks ago).
On #1 my HR spiked again in the beginning, spiking to 157 1:30 in and then dropping to 137 forty seconds later (I felt this as the initial pace felt "fast"). AHR/MHR were basically same on 300m segments today vs. 6 wks ago except for #4 today (was higher -- 140/153 six wks ago & then I ran a 5:55 pace). On the 5k segments, #1 gets thrown out, #2 and #3 were the same, but again #4 was elevated today (six wks ago it was 147/155 & ran 6:28 pace).