And that is why I don't run 5K's. Todays workout called for .75's or as known in the running world 1200's, Blah!! I'm pretty sure this is the exact workout that blew my hip out 2 years ago and put me out of commission for almost 1 year. I tried to think of a XT workout I could do to simulate a Vo2 max workout and then realized I could still run, just with an incline. I think from a fitness standpoint I can probably run 1200's at 5:00 pace but I doubt I'll ever find out anytime soon. I tried to think of what the incline equivilent that would be, I decided to start out at 10mph at 8% incline and go faster if that was too easy :) turns out that was suicide, I forced myself to finish 1/4 but after that I almost just ended the workout. Jogged for about 5 minutes and then decided to re-adjust my goal and go for it again. Next time I started at 9mph at 5% grade, that seemed more reasonable. I bumped up the speed each 1/4, it was discouraging to be working that hard and not even be running at MP but I kept telling myself this was a HR run, not pace. My charts from a couple years ago had my max HR at 182, if I use the ol' 220 - age calculation my max should be 180, it's probably pretty close, I pushed myself pretty hard on the last interval, that last .1 miles at 10mph, so maybe 180 is max, I kind of doubt that was everything I had in me, but maybe, I did feel pretty darn sick after I was done. 4 miles in 33:05, my 1/4 mile death run, and then 5 X 1200's with 1/4 mile jog in between. | Distance | Time | Avg HR
| Max HR
| | .25 | 1:33 | ? | 178 | | .75 | 4:54 | 169 | 178 | | .75 | 4:55 | 170 | 177 | | .75 | 4:56 | 170 | 177 | | .75 | 4:51 | 167 | 178 | | .75 | 4:50 | 169 | 180 |
| 