Did my track workout last night – 2k warmup, 8×1000 at Vdot Threshold and interval pace.  For the purposes of this workout I estimated my Vdot as 56 based on this chart – based on my IM run and my HIM run I am between a 55 and 56.  Being the over-achiever I used 56.

So the plan called for 4×1000 on 3:53 on 6:15 total interval, and then 4 more at 3:34 on 6:15 total interval.

I was a little nervous about the second four and even being able to run that fast, turns out I had nothing to fear, I had a really bad feel for pace and it took me 3 try’s to even get my run into the 3:40′s.   I ended up starting really fast and gradually "slowing" to find ~3:45 and then held all of them there.  Was a tough workout, but I made it – in part to the fact that my friend Matt was there to provide some moral support – if not for him I might have called it after 6.

Tale of the tape. 

• Rep 1
  • 3:24
  • Average HR: 160
  • Split HR: 172
• Rep 2
  • 3:34
  • Average HR: 161
  • Split HR: 170
• Rep 3
  • 3:42
  • Average HR: 160
  • Split HR: 170
• Rep 4
  • 3:44
  • Average HR: 160
  • Split HR: 168
• Rep 5
  • 3:47
  • Average HR: 161
  • Split HR: 168
• Rep 6
  • 3:47
  • Average HR: 159
  • Split HR: 167
• Rep 7
  • 3:47
  • Average HR: 158
  • Split HR: 167
• Rep 8
  • 3:50
  • Average HR: 159
  • Split HR: 167

For what it’s worth I believe my run threshold to be in the neighborhood of 167.

Some other HR data from this weekend

• Swim
  • Average: 160
  • Split: 163
• Bike
  • Average: 156
  • Split: 157
• Run
  • Average: 157
  • Split: 159

Easy day today!  Matt’s supposed to do a track workout not far from my work  at lunch, so I may go return the moral support.

Another update to come tomorrow after my bike workout!