Today it was very hot and humid. I think it is impossible to set pace goals AND heart rate goals in training. On a treadmill the pace takes care of itself, but real running is different. So I am going to go by my heart rate and not worry about pace. The conditions can have a dramatic effect on pace at specific heart rates. So today I warmed up for 20 minutes with heart rate 137-44, did 4 x 100 meters strides followed by 3 x 3 minutes hard (Vo2 max effort) with heart rate reaching 154-55 after 1 minute and 159-60 after 3 minutes. That tells me that I should not let my heart rate go much over 150 during my aerobic runs. (Heart rate after 1 minute of hard running is approximately threshold heart rate.) I warmed down 20 minutes.
I am going to do Vo2 max effort workouts every 3 days. I plan to do only three repetitions but gradually increase the time of each repeat up to 6 minutes. I plan to do 3 x 4 minutes on Sunday.
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