Thursday, February 17, 2011

Yasso 800s on a Spring-like Day

Wow, 52 degrees out at the start of my run today! Not only did I get to run comfortably in shorts, but a short sleeved shirt to boot! It was very, very nice.

Feeling a bit better with my head cold, and the raw garlic and OJ remedy is in effect. Resting yesterday was the right call, and my energy felt more or less fine today so I opted to do the full Yasso 800 workout I had on tap for this week. Did them around the school, using the Garmin 410's interval workout feature, which I really like a lot.

Went really well. Splits were: 2:49, 2:54, 2:54, 2:57, 2:57, 2:59, 2:54, 2:55, 2:56, 2:56. That's an average of 2:55 a split, my fastest session yet. However, it's only fair to take in account I did this one on fresh legs with the extra rest day yesterday. Also, I set my Garmin for 3:00 on active recovery. With Yasso 800s, you're supposed to do the active recovery in the amount of time that your last split was. I don't think the Garmin could be set up that way, but next time I'll set it at 2:55 instead of 3:00. Still, I do feel a bit sick still so maybe that averages things out a bit, but such thinking is not prudent to proper training.

Worth noting I also did the splits by feel. I had my watch set up improperly in that I wasn't able to see my splits until after I was completely done with the workout. Nice to know I can do the workout consistently by feel.

w/u - Ran 1.7 miles @ 8:03/mile pace.
Yasso 800s w/ 3:00 active recovery. Average of 2:55 a split. 8.0 miles total.
c/d - Ran 1.7 miles @ 9:17/mile pace.
AHR/MHR - 156/173 (excludes warmup and cooldown, glad the strap behaved today).
Paved roads.
Mostly flat for Yassos, slightly hilly for warmup and cooldown.
Lower 50s to upper 40s, partly cloudy.
Brooks Mach 11, shorts, short sleeved shirt.


sn0m8n said...

Nice workout, homes. Hope you have a little left in your legs for Saturday.

Grellan said...

Impressive 800s Jamie. I don't think the 3:00 active recoveries compared to 2:55 would make much of a difference.