Run type: 4 x 1600m cruise intervals + lower aerobic
Distance: 18.65 km
Average pace: 4:43 min/km
Heart rate: Mostly below 140, up to 165
Weather: 23 degrees & cloudy
The session went pretty well, although my pacing for the cruise intervals was a little bit off. I wanted to nail 6:05 for each interval and maybe run five. But the first two were 6:00 min neat. My heart rate at the end of the first was 158, at the end of the second, 160. I tried to back off a little bit and then the third was 6:08 with a HR of 163, briefly peaking at 165. The last one was 6:07 and definitely at HR165 for much of the uphill. So I thought four was probably enough. Then had an easy aerobic (5:00/km) run home.
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2 comments:
Hi Stephen,
What's a cruise interval? Does it mean you do a certain pace? Is it supposed to be a tough session?
Hi Lady,
Cruise intervals are long intervals, say 1600m to 3 km, at about your 10k race pace -- a bit slower than speed intervals. See the McMillan Running calculator to find your pace.
It is a reasonably tough session, but you shouldn't go lactic, so the toughness really comes from how many you do and much other distance you tack on to the session. It helps if you have a conveniently marked out course -- a loop or long uninterrupted stretch to go back and forth. Or even a track.
You would do 3-5 in a set and they are designed to raise your lactate threshold. I am training for a marathon in November, so only just introducing these into my preparation. Until now I have mostly been doing heart rate based aerobic training.
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