Sunday, July 25, 2010

Sunday Interval

Finally the weather cooperated a little on Sunday morning and I had a window for a very productive workout. I went with a simple formula with kilometer intervals. I did my usual route which is unfortunately a bit hilly on the second half. I have yet to find a flatter route that gives me an almost perfect loop without tracking back.
I still managed decent intervals even if the second half was not quite as fast as I would have wished. I always like to see the color difference on the heatmap:
I am almost at my goal of 4:20m/km for the fast intervals but I'll have to work on my 5:00m/km on the recovery intervals.
  • Recovery intervals: 5:04, 5:22, 5:25, 5:22, 5:19, 5:09 (average: 5:17)
  • Fast intervals: 4:13, 4:18, 4:28, 4:29, 4:31 (average: 4:24)
The satisfaction rating for this workout is very high :)

Custom file in the mix.


  1. I could have sworn I saw you running across the Champlain Bridge this weekend. Perfect running weather for sure. A bit sticky on Saturday however.

  2. Excellent intervals! The air felt nice yesterday morning compared to how it has been recently.