Went out this morning to tackle W1D3 and did it successfully. No knee pain during the run, a little during the walk as I'm still recovering from hurting the knee on thurs. Overall a great session! I dragged hubby out with me to watch my form and pace and his feedback was mostly SLOW DOWN. He said i was going at least 1/3 faster during the first 4 four intervals versus the last. So I will work on pacing better next week.
My exciting news to report is that I got a Garmin FR60 watch with chest strap (foot pod to measure distance, speed and cadence should be here next week) to track my HR and the gadgetry is really cool to use! Here is what I learned from the tracking today which you can see at this link below:
1. I learned that even though I wasn't running as fast during the last few intervals, the workout for my heart was cumulative and so my hr kept getting higher each interval, and it wasn't able to dip as low in recovery during the walk intervals as the previous interval. I also learned that right about the time where I started to feel a little dizzy coincided with where the device measured me at the top of the 7th interval at allegedly 97% of my maximum heart rate.
2. What the software calculates as my maximum heart rate -185- cannot actually be my maximum heart rate. I have heard before all the formulas that derive mhr are only estimates and I saw that today in practice. I read up on official mhr testing and basically what they do is strap you to a hr monitor and have you run till you see spots and then pass out or puke or both. Where you pass out is your mhr. Therefore, you cannot physically exceed your mhr and if you have exceeded what you were told is your mhr-guess what- the mhr estimate is wrong. Since I would I would think I would start to see spots near my mhr and I wasn't having any of that at the suggested 97% mhr mark, my guess is my mhr is a bit higher than their estimate- probably 5-10 bpm higher. I was obviously within 15% of it though since I was getting dizzy.
I think the cool tech gadgetry is going to help me stay motivated. It will be exciting to watch my heart get stronger and to have a clear measurable indication of my fitness (besides weight which can fluctuate as I build muscle/hormone changes).