From reading your splits Im not sure what your training goal is with these intervals reps or what ever they are?
Are you training your Muscle strength/speed or training your HR/oxygen carrying capacity? because all you are doing at the moment is tiring yourself out from looking at your HR stats, and devaluing your training quality. Quality not Quantity especially at this stage of the game!
Intervals - For HR training, have set recovery, usually either half or the time of the interval. Mostly longer time intervals 3+ mins. Get your HR as high as you can (should be 180 at least for you) for the interval. Usually you want to jog between intervals (active recovery, approximately 6min/km for a 3min/km interval)
Reps - for muscle strength, as long recovery as is required to get your HR back down to around 120-130, no jogging in between, usually shorter intervals (>3mins)
That will be $50 for that training advice ;)
Totally agree, I was very confused with that session.
Don't listen to them Tim. Tane is an Adventure Racer now, so doesn't know shit about training.
For the benefit of the community I will explain this session. The plan was to run five longer distance-based intervals, each 1.0 km, with recovery of 0.5 km. This was to form part of my ultimate goal of being more like Greig Hamilton (I'm just going to assume that everyone accepts this as fact - a lot of young rogainers aspire to be like Greig Hamiton).
However a rouge shoelace and some peskily located traffic lights cut a couple of my intervals short. I also shortened my recovery time when the intervals were cut short.
After my fourth interval was also cut short I realised that the session had been a complete failure. In posting this training (and this explanation) I have probably opened myself out to abuse and ridicule, but the feedback has been quite useful - thanks.