# Anvil or Hammer

## Lazy Sunday

Posted in Cardio,Concept II,Kettlebells by Mike on July 8, 2007

Time below represent 500 meter pace and the max number allowed, I generally try to stay withing 10 seconds of this:
1,000 meters 2:30 warmup

250 meters 1:50
250 meters 2:10
250 meters 2:20
250 meters 2:30

250 meters 1:50
250 meters 2:10
250 meters 2:20
250 meters 2:30

250 meters 1:50
250 meters 2:20- notice the time creep from that last two sets
250 meters 2:20
250 meters 2:30

250 meters 1:50
250 meters 2:20
250 meters 2:20
250 meters 2:30

250 meters 1:50
250 meters 2:30 – again we creep
250 meters 2:30 – and creep
250 meters 2:30

250 meters 1:50
250 meters 2:30
250 meters 2:30
250 meters 2:30
Total:
7,000 meters in 30 minutes
Average HR 160
Max HR 177
I know I was running in the low 170s during the sprints. I checked it a couple times rigth before a sprint and I was invariably 160 or 161. I assume the low average is also a reflection of the fact that I had the monitor running during my warmup. I have begun to decide I bought too cheap of a monitor. I’d like one that could give more than time, max and average heart rates.

I drove the whole way home thinking about how I should have done a cool down 1,000 meters. Well, that and what’s for dinner. I decided to do a little kettlebell work at home as a cooldown.
16K kettlebell
100/arm, sets of 20
I watched the heartrate kick back up, low 160s after set 1, high 160s after set 2, low 170s after set 3,  mid 170s after set 4 and high 170s after set 5.
Time 7:56
Average HR 162
Max HR 178

I noticed one interesting thing. I think my resting heart rate is dropping. When I first got my monitor, I was surprised that I was running in the low 70s all the time. Today, while I was driving to the gym, I kicked it on to find I was at 68. A little deep breathing and I was steady at 65 for a while. That’s gotta be a good thing. Even if I don’t lose weight (which I am) getting a healthier heart is an improvement.