Week 3 CPR Intervals - The Pyramid

This has got to be one of the harder speed training sessions set up, but it is also one of my favorites as it really tests your stamina and endurance.

4 Minute Pyramid

•  1 minute run at 5km pace
•  1 minute recovery jog or walk
•  2 minute run at 5km pace
•  2 minute recovery jog or walk
•  3 minute run at 5km pace
•  2 minute recovery jog or walk
•  4 minute run at 5km pace
•  3 minute recovery jog or walk
•  3 minute run at 5km pace
•  2 minute recovery jog or walk
•  2minute run at 5km pace
•  2 minute recovery jog or walk
•  1 minute run at 5km pace

I strapped on my heart rate monitor to see how hard I was working...and I think I was huffing and puffy too hard as I was running roughly 80% of my max heart rate. I figured out my heart rate here inputting my age and my resting heart rate (which I took first thing in the morning for 1 min. and averaged out for the period of a week). 

Below are my splits with relevant columns:

Split	Time	Avg Pace	Avg Moving Pace	Avg HR	Max HR	Avg Run Cadence	Max Run Cadence
1	16:08.4	12:09:00	7:59:00	136	186	150	220
2	01:00.0	4:35:00	4:35:00	137	154	188	202
3	01:00.0	6:52:00	6:17:00	155	157	170	186
4	02:00.0	4:40:00	4:35:00	161	166	184	194
5	02:00.0	6:01:00	5:46:00	156	165	178	190
6	03:00.0	5:34:00	5:36:00	163	169	168	186
7	02:00.0	5:29:00	5:21:00	154	163	176	182
8	04:00.0	5:41:00	5:28:00	163	169	166	184
9	03:00.0	6:50:00	6:45:00	142	157	162	186
10	03:00.0	5:36:00	5:23:00	161	166	178	186
11	02:00.0	5:49:00	5:51:00	154	157	178	186
12	02:00.0	5:49:00	5:47:00	160	166	174	186
13	02:00.0	7:18:00	6:38:00	153	164	158	186
14	01:00.0	9:46:00	9:36:00	128	136	152	176
15	07:57.7	8:55:00	7:37:00	133	152	156	180
Summary	52:06.0	7:27:00	6:23:00	146	186	162	220

I was very happy with my paces, but my timing was off as Dan's whistle starts/stops were either 10 secs slower or faster than my programmed workout time. I'll next time follow my watch workout to get a more accurate timing and pacing.