Unc ModeNotes

Mon Fitness · Tue Food · Wed Gear · Thu DIY · Fri Boots

Fitness & DGONo. 001

Three reps at threshold. The third one won.

3 x 7 minutes at threshold, a cool-down, then backyard soccer with my son. Still out of shape, still showed up.

Distance4.62mi
Time38:47
Avg pace8:24/mi
Best pace6:41/mi
Avg HR156bpm
Max HR175bpm

Pace by segment

Longer bar = faster. Reps in color, easy running in grey.

Warm-up10:00 · 1.06 mi9:28Rep 17:00 · 0.96 mi7:17Recovery2:00 · 0.18 mi11:00Rep 27:00 · 0.95 mi7:24Recovery2:00 · 0.19 mi10:39Rep 37:00 · 0.88 mi7:56Cool-down3:47 · 0.40 mi9:22

What I did

Threshold workout. 10 minute warm-up, then 3 x 7 minutes at threshold with 2 minute recovery jogs, and a short cool-down. 4.62 miles in 38:47, averaging 8:24 per mile.

After the cool-down I played soccer with my son, which turned into a whole second workout. Finished with some mobility and stretching to stay loose.

How it felt

Tough. I'm still out of shape, and it showed. I threw up right at the end of the last rep. Overall it was a good day.

One thing I noticed

The reps faded as I went: 7:17, then 7:24, then 7:56 on the last one. Heart rate averaged 156 and topped out at 175. That third rep is the one to beat next time.

Garmin intervals table for the threshold run: three 7-minute reps at 7:17, 7:24 and 7:56 per mile
The splits. Rep 3 is where it fell apart.
Garmin pace and heart rate charts showing three threshold blocks, average heart rate 156 and max 175
Pace blocks up top, heart rate below. Average 156, max 175.

#threshold#running#soccer#mobility