Special Running Workout: Split Intervals by toofasteddie

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exhaust · @toofasteddie · (edited)
$0.87
Special Running Workout: Split Intervals
I just finished a 10.121km running that lasted about 0hh:54mm:11ss !
<center>![image](https://xhaust.me/media/documents/images/b_OZE9NWC.png)</center>

Special workout performed.
This one allows you to build a consistent aerobical performance and develops your speed and strength.
It is consisten on 8 repetions of 800m long, run on the track, the first 400m of each repetition is run at 4'30"/km pace, the second half of the 800m is run at 3'20"/km pace. The key of this workout is also at the recovery time:
## Between the 1st 800m and the second you rest 2'
## Between the 2nd and the 3rd, 1'45"
## Between the 3rd and the 4th, 1'30"
## 4th to 5th 1'15"
## and between the 5th and the 6th only 1'.

# WU+3xmusc+6x800(1st-400a4'30'' 2ΒΊ400a3'20'') rec(2'-1'45''-1'30''-1'15''-1')+CD

It's a very complete workout, preceded by an intensive warm-up and musculation exercises and ending with a good Cool-down jog...

Everything went well, even if we were at 27 degrees and 90% humidity, my Heart frequency reached 179 bpm on the last 400, ending that one in 1'18" which is 3'16"/km...

The training is starting to pay-off. Soon we will see the first results reflected on a race.

Keep on running!
<center>![image](https://xhaust.me/media/documents/images/a_o3zWN63.png)</center>

Check out some detailed info at [my EXHAUST page](https://xhaust.me/activities/1625/)
Join me in testing out [EXHAUST](https://xhaust.me)!

---
---

<p><center>@toofasteddie, proud member and author/promoter of the @runningproject initiative</center></p>

<center>[<img src="https://steemitimages.com/DQmP1B3oeViedPtWcYv4eUi4Z7EyRwvWCmG6AeSS7TmqsLX/image.png">](https://steemit.com/runningproject/@runningproject/the-steem-running-project-8th-status-report-upvotes-forever-in-all-posts-of-our-approved-runners)</center>
πŸ‘  , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , and 12 others
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vote details (76)
@exhaust ·
Special Running Workout: Split Intervals - XHST Review
You have uploaded 35 running activities, and 11 of them have been of similar distances (within 10 percent)!
Here are your 5-fastest running activities of a similar distance:

 - [Long Run done and blister achieved](https://xhaust.me/activities/1394) - 9.866km @ 4:56 min/km pace.
 - [wu+6x1000r75”+cd](https://xhaust.me/activities/236) - 9.323km @ 4:58 min/km pace.
 - [Running Workout: wu+4x300+2500+4x300+cd](https://xhaust.me/activities/1492) - 9.67km @ 5:00 min/km pace.
 - [Special Running Workout: Split Intervals](https://xhaust.me/activities/1625) - 10.121km @ 5:21 min/km pace.
 - [wu+12x500r1’+cd](https://xhaust.me/activities/245) - 9.866km @ 5:32 min/km pace.

Over these 11 similar activities, you have travelled approximately 109.30 kms at an average pace of roughly 5:45 min/km!
Your latest run was at a pace of approximately 5.353min/km!
Looks like you went a bit faster than usual this time! Nice work!
Have a !BEER for your troubles!
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@beerlover · 
<div class='pull-right'>https://cdn.steemitimages.com/DQmXK1U89BrMJHwgv6BysSpYswN7NA39URStPi65azu3PJo/Sich%20f%C3%BCllendes%20Bierglas.gif<p><sup>View or trade <code>BEER</code> at <a href='https://steem-engine.com/?p=market&t=BEER'>steem-engine</a>.</sup></p></div><center><br><br> <p> Hey @toofasteddie, here is a bit <code>BEER</code> for you. Enjoy it!</p> </center>
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@runningproject · 
*Nothing can stop a consistent Runner*.
@runningproject

![](https://media.giphy.com/media/1wrAKfXTXq3PSfpTVG/giphy.gif)

Resteemed by @runningproject

...and enjoy a good recovery !BEER
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@beerlover · 
<div class='pull-right'>https://cdn.steemitimages.com/DQmXK1U89BrMJHwgv6BysSpYswN7NA39URStPi65azu3PJo/Sich%20f%C3%BCllendes%20Bierglas.gif<p><sup>View or trade <code>BEER</code> at <a href='https://steem-engine.com/?p=market&t=BEER'>steem-engine</a>.</sup></p></div><center><br><br> <p> Hey @toofasteddie, here is a bit <code>BEER</code> for you. Enjoy it!</p> </center>
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@steemitboard · 
Congratulations @toofasteddie! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :

<table><tr><td><img src="https://steemitimages.com/60x70/http://steemitboard.com/@toofasteddie/votes.png?201910011203"></td><td>You distributed more than 29000 upvotes. Your next target is to reach 30000 upvotes.</td></tr>
<tr><td><img src="https://steemitimages.com/60x60/http://steemitboard.com/img/notifications/postallweek.png"></td><td>You published a post every day of the week</td></tr>
</table>

<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@toofasteddie) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=toofasteddie)_</sub>
<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>


To support your work, I also upvoted your post!


> You can upvote this notification to help all Steem users. Learn how [here](https://steemit.com/steemitboard/@steemitboard/http-i-cubeupload-com-7ciqeo-png)!
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