The Rock Springs Oval, 7:00 a.m., 45 degrees
2 x 500 m @ 180/min cadence, 30 seconds rest
2 x 250 m @ 180/min cadence, minute rest
2 x 250 m @ 170/min cadence, 30 seconds rest
2 x 250 m @ 180/min cadence, Minute rest
A combo interval/tempo workout in weather that’s colder than it’s been since last winter. This is the second running workout with the metronome, and I combined it with the Gym Boss to push the intensity a little. Gym Boss reminds is like having a coach with a whistle, cueing you up when it’s time to start, no matter if you’re ready or not. The metronome is like having a training partner with perfect tempo that you can set your stride by.
I wouldn’t call this a hard workout, but it was solid. What I found was that, when I ran as athletically as I could—and by that I mean good food plant, good bounce, good stride length, strong core, appropriate arm action—the 180 cadence is a little under an 8:00 mile pace. The volume here was 2500 meters or about 1.5 miles. About 18-20 minutes of work, counting the rest intervals.
The difference between this workout and Tuesday, where the stride rate of 180 was characterized as “70%” is that Tuesday’s stride length was much shorter than today’s. Tuesday was probably a 9:00 minute pace; today was 8:00. Training volume 2200 meters, plus warmup.
If Tuesday is warmer at workout time, it might be good to go hard and see what 180 feels like at race pace for a few intervals.