"Be fit" level 7, session 10: VO2 max intervals

VO2 max intervals

This was the first hard session after rest week. I started to feel overt raining signs after I had performed previous instance of this training, and subsequently took the rest week. Hope it goes better this time.
I have been running only with my old shoes recently. This time I took the "newer" ones, Adidas Supernova Glide ones I bought  in august (usage 95 km after todays run). Somehow the calibration factor was been changed in the Polar watch so the speed display was really small at the start of the run. I corrected the calibration factor while I was running; unfortunately I did this during the first yellow interval part so that the speed was a bit too slow during it. But rest of intervals went really nice. The feeling was same as in previous time, see http://gertatrunning.blogspot.com/2014/10/be-fit-level-7-session-6-vo2-max.html. And, as in previous session, I finished last red interval with "all in". Somehow I missed the beep from RS800CX that tells the interval is over so I run hard few seconds too long.
The first yellow (4 minutes) had following stats: HR average 167 (max 171), pace: 5:2 (max 4:41), distance 0.73 km, cadence 87 (max 90). This was followed by 1 minute red run: HR average 175 (max 181), pace 4:00 (max 3:45), distance 0.26 km, cadence 92 (max 94).
The work phase was followed by 4 minute recovery in blue zone. I kept jogging slowly and managed to bring my HR down to ~148 bpm.
The second repetition of intervals was where I pushed all-in at the end of red. Stats for yellow: HR 169 (max 175), pace 5:06 (max 4:35), distance 0.78 km, cadence 88/90.
And for second red phase: HR 180 (max 190), pace 3:46 (max 3:22), distance 0.27 km, cadence 95/101.
I wonder if I should put this data into some kind of table so it is possible to compare different  training sessions?

Session	Duration plan/actual	HR avg/max	Distance Polar/GPS	Pace avg/max	Run index	Cadence avg/max	miCoach score %
10. VO2max intervals	30:00/36:14	158/191	5.63/5.66	6:26/3:17	44	83/101	67%
9. Green 50 min	1:00:00/1:07:59	151/170	9.81/10.57	6:56/4:45	49	84/90	80%
_. Blue recovery	30:00/34:56	137/146	4.53/4.74	7:42/6:15	52	84/90	70%
_. Blue recovery	30:00/35:01	132/148	4.18/4.42	8:23/4:45	48	81/87	86%
_. Blue recovery	30:00/34:46	133/143	4.44/4.53	7:50/6:32	52	82/90	91%
7 -> 8. Green 40 min	50:00/59:18	146/162	8.30/8.41	7:09/5:21	50	82/91	77%
8 -> 7. Blue recovery	45:00/48:03	136/145	6.01/6.10	7:59/6:01	51	82/93	91%
6. VO2max intervals	30:00/31:38	153/190	4.58/4.91	6:54/3:37	45	81/98	76%
5. Green 45 min	55:00/1:08:01	149/163	7.80/9.04	7:37/5:18	49	85/91	67%
4. Blue recovery	45:00/48:48	139/153	6.00/6.32	8:00/6:49	49	81/90	81%
3. Green 40 min	50:00/55:03	151/163	7.81/7.98	7:05/5:24	48	84/89	89%
2. Yellow intervals	29:00/31:28	149/171	4.52/4.68	7:05/4:28	48	81/95	55%
1. Green 40 min	50:00/59:17	145/163	8.2/8.55	7:08/5:27	49	81/90	81%

Weather was good: temperature +7°C, almost no wind
Clothing: T-shirt, 2 x long sleeve shirt, track suite, ski hat. A little bit too warm

Polar OwnOptimizer test

I also performed the OwnOptimizer test this morning. I'm a bit surprised that the values are higher than on a day when there was a 1 hour run performed on a day before. I should review my old data; I seem to remember similar pattern at that time (Higher values after rest days than after training days).
If anybody could shed a light I would be thankful.

Date	HR Rest	HR Peak	HR Stand	Result	Previous day
12.11.2014	55	107	68	2 - Normal	Rest day
11.11.2014	52	103	67	2 - Normal	50 min green
10.11.2014	55	102	75	2 - Normal	active "rest day"
08.11.2014	63*	110	86	2 - Normal
07.11.2014	64*	103	77	2 - Normal
* - Rest period was sitting

Happy running,
Gert