Pyramidi Intervallia!

Tanaan oli juoksupaiva ja vuorossa intervallit! Outoa varmaan, mutta intervallit on mun lempi juoksutreeni... aika kuluu todella nopeaan, jopa juoksumatolla.  Yleensa teen intervallit aina juoksumatolla, koska aikaa ja vauhtia on helppo seurata ja saadella, niin kuin myos kehittymistakin. 

Tanaan treenit meni nain:

10min alkulammittely -> 1'/2'/3'/4'/3'/2'/1' (intervallien valissa 1' palauttelu kevyesti juosten) -> 5' kevytta juoksua -> 3'/2'/1'/2'/3' (valissa 1' palauttelu) -> 10min loppuveryttely. Aikaa tahan treeniin meni 60min ja matkaa kertyi noin 12km.

Kunnon treeni tuli tehtya, ja siina ja siina, etta pystyin rutistaan viela viimeisen 3' intervallin... aikalailla tuntui jaloissa! Intervallit on kuitenkin ihan paras treenimuoto kehittamaan hapenottokykya ja nopeutta! Ja tassa viela vahan faktaa...

Interval training improves performance in 2 key areas:

- increased ability to tolerate high levels of lactic acids
- improved rate at which lactic acid is removed from the muscle

Rattipoikki punanaama...

Lounaaksi tanaan maistui eilinen kasvissosekeitto. Kasvissosekeitto yksinaan on rankan treenin jalkeen vahan turhan kevyt, niinpa kaveriksi keitolle tein gluteenittoman krakkerin avocadolla ja tomaatilla! Illalla on vuorossa, yllatys yllatys, kvinoaa jossain muodossa tomaattikastikkeen kanssa! Niin ja proteiinipitoinen (hamppua, spirulinaa tai Sun warriorin proteiinia...) smoothie johonkin valiin... 

Today I did some Pyramid Interval training on a treadmill. How weird it sounds, but interval training is my favorite type of running exercises, time flies by even on a treadmill! Usually I do my intervals on treadmill, cause its easy to change the pace, and you can see the results quick!

Today I did it like this:
10min warm up -> intervals 1'/2'/3'/4'/3'/2'/1' (1' easy running between intervals) -> 5' easy running -> 
intervals 3'/2'/1'/2'/3' (1' easy between intervals) -> 10min cool down

It was hard, and I was so tired in the last 3' interval! 

My lunch was the soup from yesterday, but after hard exercise like this, I needed something extra with my soup. I had some gluten free crackers with avocados and tomatoes. Tonight I will make, surprise surprise, some quinoa with tomato sauce! Oh yeah! And some point I will make a protein smoothie (with hemp, spirulina or Sun warrior protein powder)...