First day of team training

Met with a few other team members to work out at Red Rocks. (Click the Aerial button, it looks a lot nicer)



We ran the bleachers for about 2.5 miles (I was slow to turn on my GPS) and then did some assorted strength related activities.

During the running portion, I mostly did intervals running one direction and then walking the next one (or occasionally two distances). My running lengths came in at about an 8-10 minute mile and my walking pace was around a 15-18 minute mile. I averaged a 12 minute mile for this which is right about what I'd like to do for the whole race.

I'm interested in reducing my recovery times during the walk part of the interval. From a peak rate of 173 ending a running interval, my heart rate dropped to 150 during a minute of walking at around 3.5mph. Unfortunately at the moment my heart rate clearly zig-zags upwards as I run more intervals without ever returning to a baseline - clearly that's not sustainable.

After that we did some assorted strength training exercises, and ended running a circuit of the outer small steps. Running up the last set of steps was probably the hardest thing I did all day and pushed my heart rate as high as 177. At the point that I'd completed the circuit I was back to a heart rate of 155 which dropped to 129 standing resting for a minute, and down to 120 after resting for two minutes.