Rain ending, with thunder, wet track, low 60ºs and with a SW wind. Not idea conditions but I needed a conditioning workout, and I made an attempt at a 4x300m w/ 3min. Pulled up 100m short on last rep. Ran these conservatively. All 300s about 51. Last 150m was into the wind.
Hoka trainers on
stretches, drills, bands, 100m
Hoka Rocket X2s on
3x300m, 200m w/ 3min rest - 51.16, 51.27, 51.87, 37.04
I started the last 300m in just a fast jog because my HR had only recovered to mid 150s after the 3rd rep. I bailed after a 37 sec 200m. If I had finished the last one would have been 55ish. Despite the slow conditions, really quite a come down after completing my first 4x300 avg 49.66 sec nearly 3 months ago in Jan. Just shows how fast peak fitness goes away.
Here are the HR stats:
Second graph shows running cadence and HR. (upper orange lines - running, lower - walking, gaps - sitting).
Detail: HR peaks all in the mid 170s during or shortly after runs. Peak for session was after 3rd 300 during recovery at 181, a full 45 sec after the 3rd rep. Lowest HR during recovery periods: 1st: 129, 2nd: 146, 3rd: 153. To run a decent set of 4, I probably need to get my recovery HR below 150 before the last rep. Note: the HR was over 170 for a total of about 4min.
Weight is coming under control. 140.2 lbs after workout.
Last night I did stairmaster hill program on level 16 for 17 min. I was mostly in the 153-164 HR range. Peaked on the last hill at 173.
Race Saturday?
My annual local college meet is Sat. I signed up. I'm probably not in shape to break 60 sec, but after two days off from runni g this week, my injury feels about gone. I may do it just for the workout. Shouldn't be a risk.
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