I have to say, I didn't know exactly what kind of "hard" work I wanted to do. I ended up choosing longer intervals like 2x4min and 2x3min that you see in the month of February 2004.
The first two numbers represent the day of the month.
easy jogging = around 140 beats per minute
October 2003
(07) 24 minutes easy jogging
(08) 24 minutes easy jogging
(12) 24 minutes easy jogging
(14) 24 minutes easy jogging
(16) 25 minutes easy jogging
(19) 25 minutes easy jogging
(23) 26 minutes easy jogging
(25) 26 minutes easy jogging
(28) 27 minutes easy jogging 100m in 17.8 seconds
(30) VO2Max test: 56
November 2003
(01) 28 minutes easy jogging
(03) 28 minutes easy jogging 100m in 15.9 seconds
(05) 28 minutes easy jogging with some at 155 bpm and 165 bpm
(07) 35 minutes easy jogging
(09) 35 minutes easy jogging (got a cold at this point so I didn't want to continue at 35 minutes)
(13) tried different speeds etc with Holter monitor some hard jogging in there at over 10 mph and a 200m in 35 seconds and 60m in 8.7 seconds
(17) 20 minutes rowing machine (banged my foot so avoided full impact jogging)
(19) 20 minutes rowing machine
(21) 25 minutes rowing machine
(23) 20 minutes elliptical, 10 minutes rowing
(25) 20 minutes elliptical, 10 minutes rowing @ 165 bpm
(28) 20 minutes elliptical, 8 minutes treadmill, 2 min on track
(30) 25 minutes treadmill 6 mph and some at 8 & 9 mph 100m in 15.8 seconds on the track
December 2003
(02) 30 minutes easy jogging
(04) 30 minutes easy jogging
(06) 30 minutes easy jogging few minutes @ 7.5 mph and 9 mph, 2x60m (no watch) jogging rest
(09) 30 minutes easy jogging
(11) 30 minutes easy jogging
(13) 30 minutes easy jogging a few minutes @ 165 bpm and 180 bpm 3x60m
(15) 30 minutes easy jogging
(17) 30 minutes easy jogging 5.4 mph @ 140 beats per minute 0% incline
(19) 30 minutes easy jogging 5minutes @ 165 bpm (7.5mph), 3min @ 180 bpm (9mph) 4x60m
(21) 30 minutes easy jogging
(23) 30 minutes easy jogging moved up to 5.8 mph for easy jogging, weights (1 set)
(25) 30 minutes easy jogging
(27) 30 minutes easy jogging
(28) 8 + 8 minutes easy warm up and cool down 100m 16.6 3x60m 10.1, 9.7, 9.3
(30) 32 minutes easy jogging weights (1 set)
January 2004
(01) 32 minutes easy jogging
(03) 32 minutes easy jogging
(04) 8 + 8 minutes easy warm up and cool down 2x100m 15.7, 15.7 2x60m ? and 9.2
(06) 34 minutes easy jogging weights (1 set)
(08) 34 minutes easy jogging 6 min @ 165-175 bpm, 2 min @ 180-188 bpm
(10) 34 minutes easy jogging
(11) 8 + 8 min warm up and cool down 200m 32.1 100m 15.1 2x60m 9.5, 9.3
(13) 36 minutes easy jogging (weights upper body 1 set)
(15) 36 minutes easy jogging with 8 min @ 165 bpm (weights 1 set)
(17) 36 minutes easy jogging
(18) 8 min warm up 2 min cool down cut short by slight pain in right hamstring caused maybe by last 60m
2x200m in 32.4 and 35.1
2x60m in 9.0 and 8.58
(20) 20 minutes eliptical (recovering hamstring muscles)
(23) 30 minutes 4.5 mph
(25) 30 minutes 5.8 mph weights (1 set)
(27) 38 minutes 6.0 mph
(29) 38 minutes 6.0 mph weights (2 sets)
(31) 38 minutes 6.0 mph
February 2004
(02) 40 minutes 2x4min @ 8 mph, 2x3min @ 9 mph, 2x1min @ 10 mph (1min jogging rest)
(03) 40 minutes easy, weights (1 set)
(05) 40 minutes easy, weights (2 sets) 2x100m stides
(07) 40 minutes easy jogging 6.0 mph
(09) 42 minutes easy jogging weights (2 sets)
(11) 30 minutes incl. 2x4min @ 8 mph (around 165 bpm), 2x3min @ 9 mph (around 175 bpm), 2x1min @ 10 mph (around 180 bpm)
(13) 42 minutes easy jogging 6.0 mph weights (2 sets)
(15) 36 minutes incl. 2x4min @ 8.5 mph, 2x3min @ 9.5 mph, 2x1min @ 10.5 mph
I didn't write down imediately what my heart rates were but I think it was around 165-170, 175-180 and 180+. My recoveries were around 155 bpm after one minute but was taking about 1 and a half minutes near the end of the workout.
I only did three workouts last week since I wanted to re-arrange my schedule. This week I'm going back to 4 days. The next hard session like this will be next Sunday. It may be the same workout since I'm happy with the effort.
This was, THE most difficult workout I've done since I started again about a year ago after at least a two year break. In terms of EFFORT, I'm very satisfied and incredibly happy that I've finally gotten to a point where I can work HARD. I felt like I almost wanted to give up at the end but without feeling too drained.
Next week, I'm going up to 45 minutes. Now, I'm hoping that things will go well and don't get injured or overtired. Because this is the first time in a long time I can put in a great effort like I did today. And it's the first time since 1996 that I can do some "long" jogs like over 40 minutes. I had started in 1996 after a 10 year break and was clueless as to why I couldn't get back in the same running shape I was in in 1986. I was told I was running too hard too often so that's why I couldn't easilly get over 2 or 3 miles at a time maybe 5 times a week. (That jogging may have been done at 7min/mile pace but 2 or 3 miles is only 14 or 21 minutes.) I stopped due to various jobs that were hectic. And I started again on a consistant basis about a year ago. Several months later I was jogging with a heart rate monitor keeping myself mostly around 140 beats per minute.
Three 45 minute jogs (even if it's at 10min/mile) with one hard workout per week and two weight sessions per week with two sets is EXACTLY the kind of thing I was dreaming of being able to do.
I'm confident I'll be able to race the 5K this summer. I also found out if I buy a program at the university gym, the weight training as well as the stretching is incorporated in the program. And, you get free phyisiotherapy and re-adaptation exercises if you get injured. Kewl. That would still be over $40 Canadian a month. I might pay for a 4 month program (May to August)