Double Training With Barefoot Hill Intervals: 6 Sets by 1 K @ 4:30

July 3, 2019

I started my day with a solid 30-minute workout in the morning. It mainly consisted of jogging, tire throws, tire runs, and sprints. It's a quick workout. But nonetheless it's quite intensive in terms of resistance and endurance. 

＜Morning Workout＞
1K jog: 6:15.30
60 tire throws: 8:51.57
1K jog: 6:23.62
Tire run: 30 sec by 2 sets
180 M sprint: 35.17
Rest: 45.16
180 M sprint: 34:33
Rest: 45.22
180 M sprint: 34.61
Rest: 45.33
180 M sprint: 34.01
Rest: 44:86
180 M sprint: 34:67
Rest: 46.68
Total 30:24.62

Later in the day I hit the road to do intervals. It was raining slightly, but the condition is favorable for a barefoot run. The rain decreases friction between the sole and the road surface.

I chose the hilly shuttle course above to do the intervals. The target tonight was 4:30/K with a 1-minute rest between sets. The results are shown below:

＜Evening Workout＞

Warm Up 3 K: 17:35.92
1st K: 4:34.58
Rest: 1:00.17
2nd K: 4:11.08
Rest: 1:00.16
3rd K: 4:23.52
Rest: 1:00.42
4th K: 4:21.88
Rest: 1:00.17
5th K: 4:32.71
Rest: 1:00.21
6th K: 4:09.58
Warm Down 3 K: 18.11.92
Total 12 K: 1:07:02

Though I didn't come under the target in two of the six sets, the whole session felt fairly manageable. To make it challenging, I may need to consider increasing the challenge by either making the rest shorter to 45 seconds, or making the target more challenging, like 4:20/K, though eventually I would like to do both.