04-01-2013, 09:29 AM
Ohhhh boy. Got myself a new strap/sensor for my HR monitor - old sensor works, just the strap failed. Oh well....the real tragedy is how out of shape I appear to be! Did an 'easy' recovery 30min type run indoors on the ol' treadmil (near 0 and raining outside):
Tread Mill ââ¬â 1%
KM | Time | AHR | MHR
1 | 6:39.2 | 124 | 141 * walk 1 min@6kph
2 | 7:07.4 | 143 | 147
3 | 7:08.4 | 143 | 147
4 | 7:25.9 | 140 | 143
4.33 | 2:36.6 | 143 | 145
Total: 30:57.5
138/147 AHR/MHR
Aimed to keep my HR @ or below 140...which i found difficult. At my peak last year I could run almost 10km at 12kph and keep my HR below 140....i started out at 10kph and eventually was almost at 8...terrible.
Well, baring alternate advice from you TheEd, I'm going to do an easy 60min run tomorrow, 30min easy run saturday, fartlek (like from the sub40 plan's fartlek) sunday, rest monday, and try another 4k time trail with my working HR monitor on tuesday - I think I can maintain my actual potential with the HR monitor as i'm quite confident i know how long i can last at various HR levels so i won't just give up when i feel my diapers chaffing....
Then begin the program on Wednesday. If all works out, 5 cycles and 15 weeks less 2 days later i'll be racing....(I assume i've got that right...next wednesday -> april 21st == the 5th cycles day 19...race day)
On second thought, I'm wondering if maybe i should throw in an extra rest day...or skip the 60min run tomorrow...having really been on my feet running much in the last month..don't want to do too much too soon and hurt myself...
Tread Mill ââ¬â 1%
KM | Time | AHR | MHR
1 | 6:39.2 | 124 | 141 * walk 1 min@6kph
2 | 7:07.4 | 143 | 147
3 | 7:08.4 | 143 | 147
4 | 7:25.9 | 140 | 143
4.33 | 2:36.6 | 143 | 145
Total: 30:57.5
138/147 AHR/MHR
Aimed to keep my HR @ or below 140...which i found difficult. At my peak last year I could run almost 10km at 12kph and keep my HR below 140....i started out at 10kph and eventually was almost at 8...terrible.
Well, baring alternate advice from you TheEd, I'm going to do an easy 60min run tomorrow, 30min easy run saturday, fartlek (like from the sub40 plan's fartlek) sunday, rest monday, and try another 4k time trail with my working HR monitor on tuesday - I think I can maintain my actual potential with the HR monitor as i'm quite confident i know how long i can last at various HR levels so i won't just give up when i feel my diapers chaffing....
Then begin the program on Wednesday. If all works out, 5 cycles and 15 weeks less 2 days later i'll be racing....(I assume i've got that right...next wednesday -> april 21st == the 5th cycles day 19...race day)
On second thought, I'm wondering if maybe i should throw in an extra rest day...or skip the 60min run tomorrow...having really been on my feet running much in the last month..don't want to do too much too soon and hurt myself...