09 April 2009

eewww... Who Fartleked?

Sorry. I can never resist a fart(lek) joke.

So today was the first time I ever really did fartleks. I turned the auto lap off on my Garmin and split the laps after each recovery and interval. I am pretty impressed with how fast I was running and I hope that doing this every once in a while will help with my speed.

One thing I will do next time is not have so many splits... maybe just sprinkle in a few bursts of speed rather than have so many intervals. Just look at them all...


note: I tried formatting this so it would be easier to read, but it is not going right. You can check out my log over at runnersworld for the full workout if you want.

................Distance............Time.................Pace.............avg HR
Recovery.........0.64 Mi ...........6:58.96..........10:55.........154 warm up
Interval ..........103 Yd .............0:27.25............7:46........... 172
Recovery ........0.12 Mi............ 1:14.83............10:24 ..........170
Interval ...........89 Yd.............. 0:25.23............8:19............ 170
Recovery .........0.12 Mi........... 1:18.02............10:51 ..........173
Interval ...........102 Yd ............0:28.58 ............8:14........... 171
Recovery .........111 Yd .............0:41.4 ..............10:57..........171
Interval ............123 Yd ...........0:35.81 .............8:33 ...........173
Recovery ..........155 Yd ...........0:56.29 ...........10:40...........174
Interval .............134 Yd ..........0:33.42 .............7:19 ............174
Recovery .........141 Yd ...........1:07.83 ............14:07.........168 walk break
Interval .............101 Yd ............0:26.75 ............7:47............168
Recovery ...........0.13 Mi ...........1:32.97 .............11:56.........169
Interval ...............109 Yd ...........0:32.13 ............8:39 ..........169
Recovery .............125 Yd ...........0:47.52 ...........11:10 ..........170
Interval ...............103 Yd ............0:31.8 ..............9:04 ..........174
Recovery ..............143 Yd ...........0:53.98 ...........11:05 .........172
Interval ................108 Yd ...........0:31.61 ............8:36 ...........173
Recovery ..............0.33 Mi ...........3:53.26 ...........11:47 .........168

One thing I noticed is that my heart rate is pretty steady. I am not an expert but I think that can be good. I also think the workout might be better if I get my heart rate higher during the faster intervals. Perhaps I did not go hard enough?

This was fun, and I felt really good afterward. My goal is really distance and endurance over speed, but I would like to get faster than the crawl I am at right now. I am sure this will help.

3 comments:

SuperDave said...

Nice intervals. Were you thinking about football season or were you just running on a football field?
haha

wmd said...

The REALLY weird thing is that my Garmin listed the distances in feet... I converted all the distances to Yards, since that was the shortest measurement the RunnersWorld log allowed.

lol

lindsay said...

nice run! the great thing about fartleks is that the distance can be however short or long you want, and it doesn't have to be the same each time like speedwork-intervals.

i think your recovery hr is supposed to drop some from the speed portion but you weren't resting for too long it looks like so it probably just didn't have a chance to fully recover? your hr is definitely consistent in the interval portions which is of course good! what is your max hr? everyone's is different, 170s may be the right interval/speed hr zone for you.