1 K by 13 Sets Interval Training Again

Nov. 10, 2016

8 degrees Celsius

Occasional rains and chilly northern winds

Shoes: MUTEKI

Four days after my first try at 1 K by 13 sets intervaｌ training this past Sunday

I did exactly the same training for the second time tonight

with a new personal goal of finishing under 4 minutes in at least six out of the entire 13 sets.

The result is as follows:

1st lap: 4:10.54

Active rest: 2:00.08

2nd lap: 3:46.74

Active rest: 2:00.21

3rd lap: 3:55.82

Active rest: 2:00.29

4th lap: 4:04.28

Active rest: 2:00.28

5th lap: 3:54.21

Active rest: 2:00.11

6th lap: 4:06.72

Active rest: 2:00.05

7th lap: 4:06.79

Active rest: 2:00.21

8th lap: 3.55.69

Active rest: 2:00.24

9th lap: 4:14.84

Active rest: 2:00.10

10th lap: 3:51.02

Active rest: 2:00.19

11th lap: 4:07.89

Active rest: 2:00.34

12th lap: 4:14.90

Active rest: 2:00.46

13th lap: 3:50.81

Total 13 K: 1:16:22 (Exactly the same time as in the previous session if you can believe it!!)

I was able to achieve my personal goal.

One thing different about today's achievement is 

that today the under-4-minute sessions are spread across

the entire 13 sets.

In the previous session most clustered in the first half.

Though I finished under 4 minutes in six sets,

three of the remaining sets show rather pathetic times.

Though I have no interval session with 13 sets anytime soon,

I would like to combat these over 4:10 sessions somehow.

My next training session is this coming Sunday.

I am going to have a 10 K time trial.

Cannot wai!