This week is a “taper week” for my training, which means I’m dropping my total minute volume by approx. 25% which helps the body recover/rest.  So, my Monday run was down to 18 mins. and I thought to myself; Why not see what I can do for my upcoming 3k race?  My goal is to finish under 18 mins for the race.  So I setup the following pace for my run;

1 min @ 5.5 MPH
7 min @ 6.5 MPH
2 min @ 5.5 MPH
7 min @ 6.5 MPH
1 min @ 5.5 MPH

This comes out to just over 3 kms, with an average of 6.3 MPH (or 5:56 min/km) pace.  I did the run, and my heart rate never got over 150 BPM, and averaged 145 BPM, and I felt like I could go for quite awhile yet, barely sweating.  Looking at my past training log for January 18, I did 20 mins at a slower pace (5.5 MPH average) and my average HR was 150, and maxed at 163 BPM!  To me, that spells IMPROVEMENT!

Also, during the 2 min lower pace between the 7 min sets, my heart rate dropped to mid 130s!

Finally, I checked my resting heart rate Sunday morning upon waking up, still laying in bed.  I did 3 checks: 43, 46, 44.  That my friends, is an efficient cardio system. 😀