6×400 Repeats (Speed Workout)
Who: Alone
What: 1 Minute Warmup - 6×400 Repeats - 400 Cooldown - 1 Minute Cooldown
Where: Neighborhood
Cold and dark. Dressed in a coldgear longsleeve and shorts and wore gloves, so my gear was… all confused. But I think it was about right for the temperature - low 40s.
Pretty happy with my workout tonight as far as the times go. I misinterpreted the garmin’s instructions on the first rep and it wasn’t as fast as it should’ve been. It was still an 8:17 pace which I’ll take it as the warmup for a cold running night. Once I was into it, I was up to mid 6’s for the repeats.
More stats… after the jump.
1 Minute Warmup
10:27 /mi
Heart Rate up to 143 bpm at the end
Average Cadence (thank you footpod!): 68 rpm
400×1
8:17 /mi
Heart Rate: 164 bpm by the end
Average Cadence: 79 rpm
Cooldownx1
Heart Rate: Drops to 126 bpm
400×2
6:28 /mi
Heart Rate: 172 bpm
Average Cadence: 90 rpm
Cooldownx2
Heart Rate: 139 bpm
400×3
6:16 /mi
Heart Rate: 177 bpm
Average Cadence: 89 rpm (Faster, but fewer rpms. Legs got loose?)
Cooldownx3
Heart Rate: 138 bpm (I love I’m pretty happy with how fast the heart rate drops.)
400×4
6:53 /mi (Not sure why so slow. Amused that a sub-7 is slow though!)
Heart Rate: 180 bpm
Average Cadence: 78 rpm
Cooldownx4
Heart Rate: 129 bpm (A little extra cooldown time - I think I was searching for a song)
400×5
6:24 /mi
Heart Rate: 183 bpm
Average Cadence: 87 rpm
Cooldownx5
Heart Rate: 139 bpm
400×6
6:04 /mi (!!!)
Heart Rate: 184 bpm
Average Cadence: 82 rpm
Cooldownx6
Heart Rate: 139 bpm
Then a cooldown quarter mile and 1 minute cooldown after that.
No, I won’t do this detail for repeats in the future. I just found the consistency of my heart rate drops neat. And this was the first time I had this much data for a speed workout.
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