okansas.blogspot.com Occassional thoughts about orienteering
Thursday, March 15, 2007
10 at an "honest effort"
One of my training staples is "10 at an honest effort." I warm up for a bit (at least 20 minutes and as much as 90), then run at an "honest effort" for 10 minutes, and then jog a bit.
An "honest effort" varies a bit. Usually that means a bit under a normal race effort (about 5 bpm below my avg. h.r. for an O' race, sometimes a little easier).
I run in the terrain, on trails or on roads. It is portable.
Ten minutes is enough that you've got to pay careful attention to your pace. If you go out too hard you suffer. If you go out too easy, you're h.r. monitor will warn you that you're loafing. It isn't so long or hard that old legs feel bad the next day.
