14week Marathon Training: Week 3, Session 2: Yasso 800m

Eighth Session: Week 3 Session 2: Yasso 800m x 4
Goal: First Marathon (Sundown Singapore 25 March 2017)

I always look forward to the Yasso 800m (speed sets) as its nice to go fast, then follow it up with a nice slow jog recovery lap (also known as active recovery). I did an easy 10km jog to the Kallang track as warm up.

Speed set at Kallang track

Main Set: 800m in 3:00mins with active recovery for 400m in 3:00mins  x 4
The 4 x 800m set was completed with a bit of friendly competition amongst the training group today. My 800m lap times were 2:56, 2:53, 2:49 and 2:43mins respectively, so the training plan pacing of 3:45min/km was definitely out the window, instead going as fast as 3:14min/km on the last 800m. My training buddy wanted to run negative splits (faster splits every 800m), which we achieved, and I personally quite enjoyed it as it added a little "spice" to the sets. I'm not sure everyone would agree to that last statement, so I think it'll be back to the normal training plan pace of 3:45min/km next week.

During the 4 x 800m set:

Average Heart Rate: 147bpm (includes recovery)

Max Heart Rate: 174bpm
Recovery Heart Rate (1min after finishing 800m): 1: 125bpm, 2: 132bpm, 3: 140bpm,  4: 141bpm
Cadence: 183

Session Analysis / Review:

Average and recovery heart rate data is around the same as last week's session. Max heart rate is higher this session as we really pushed the last 800m, sending my heart rate up to 174bpm. I am keen to see how high my heart rate can go (Max HR currently at 180) during the Yasso 800m, especially as we get to 10 repetitions. Slightly sore legs after getting out of the taxi, but nothing to worry about as I will spend some time on the foam rollers to massage out the tightness.