Intervals!!

Started my first interval workout after the trip! MUAHAHAHAHAHHAHAHAHAHHH!!

Actualli nth much la xD.

b4 the trip I did cruise intervals, which is a simulation of threshold training, instead of doing a continuous tempo you break it up instead. For example, you do a 2X10 minutes run hard with little rest. Benefits are that you can prolong 'working' at your max aerobic capacity and also work at a harder-than-threshold pace, which improves ur threshold and buffering of lactic acid and blah blah.

So I headed for the run, and at that moment just deciding what sets to do. It went like this:

1. 1200m warmup jog
2. 3X1200m cruise repeats ( sustain hard effort), rest arnd 40seconds
3. 3X1500m cruise repeats ( sustain hard effort), rest arnd 45 seconds
4. 1000m warmdown jog

Total mileage for the day: 10.3k

Was pretti hard man. But it was quite good.

Anyway later in the day Lukai gave me a great link from Runnersworld website. It said that 1200s are great distances for repeats, because the duration itself is long engh to stimulate ur V02max. I feel that when doing longer reps the work : rest ratio must be higher. That way intensity of the workout is greater, cardio benefits would be more. 1200s prolly hit the nail on the head; you work on developing your threshold and even your v02max. The article even suggested different sets and workouts, mixing different distances together etc. I would definitely wanna try that descending ladder workout, going from 1200m working all the way down, I think it really stresses aerobic capacity at the beginning b4 going down to anaerobic work at the end. Pretty much like a race too.

On a more personal note, I had this nice conversation with Eliza, my sec sch friend. It lasted all the way from morn to the afternoon. She was working but was pretti bored, so we talked on MSN. Discussed a wide range of topics, but one thing to note was that I still managed to talk with ease! Because I seldom keep in contact with my sec sch friends already, save for a few. Really cherished the conversation, thanks zar zar!! =)

PS : To every little good things in life, cheers^^