Thursday 2x 10m zone 3

My thursday training is normally a session with medium intensity, specifically as my mornings can be quite demanding (like it was today). Nevertheless, after lunch it was time for some road work!

The weather was with a temperature of 5C very nice, there was a beautiful sun in the sky and hardly any wind, basicly perfect weather for a run.

Before the run, I created the training in garmin connect with the following setup:

• warmup 2 km heartrate zone 1
• run 1 km heartrate zone 2
• run 10 min heartrate zone 3
• run 4 min heartrate zone 2
• run 10 min in heartrate zone 3
• cooling down heartrate zone 2

Basicly the goal was to create a controlled little boost for my Lactate Threshold (LT = the max pace you can hold for longer periods of time), by staying slightly below my LT I do improve it a little without demanding too much (and thus removing the extra recovery time).

The heartrate and tempo graph indicate that I stayed just below my LT despite running the two 10-minutes blocks both at exactly 4:19 / km. Which indicates that my LT should be close to 4:05 - 4:10 / km (which is making sub 3 more likely if this sticks with longer intervals (sub 3 requires 4:15/km).

The last little spike in my pace graph was a little acceleration as I saw my kids walking home from school and wanted to say hi to them! Fun to close the run like that!

Happy running!