Notes
after warm-up. main set is 4-5 1000's at 88% -90%max. HR = 162-166. Or 88-90% rpe. 1st 1000 was good. It was a build up to 88%. Never go from a warm up to 88% in the 1st 100m. Allow your body time to work up to 88-90% effort. 2nd 1000 was a little high but still solid within the goal effort. 3rd and 4th 1000 was slightly above effort. Although time slowed down with each 1000(1st & 2nd set was almost the same as 3rd and 4th effort were the almost the same) HR increased above prescribed effort. 1 mile cooldown. stretched afterwards. Solid effort bc I feel good. I did not overodit as I have in years past. I pushed hard and maintained form and remained injury free.
This was an Interval effort level. Next weeks effort level is completed on a Tempo effort. These values are both based on a VDOT of 51-52.