Build Up Period

[TheEd]

Always make sure to drink in the heat, even if it means running loops to take on water in the same spot.

Your 2k session is looking pretty decent, definitely moving in the right direction

how was your 1k session

TheEd

[OsirisD]

Day 07 - easy 10km; 55:26 @ 5.33/km @ 149bpm

Day 08 - 6 x 1k(ran on a 400m track):

• km 1 -> 4m:03s @ 174 bpm avg
  [INDENT]r1 -> 1m @ 159 bpm avg[/INDENT]
  
• km 2 -> 4m:01s @ 174 bpm avg
  [INDENT]r2 -> 1m @ 162 bpm avg[/INDENT]
  
• km 3 -> 4m:00s @ 176 bpm avg
  [INDENT]r3 -> 1m @ 168 bpm avg[/INDENT]
  
• km 4 -> 4m:02s @ 177 bpm avg
  [INDENT]r4 -> 1m @ 170 bpm avg[/INDENT]
  
• km 5 -> 3m:56s @ 178 bpm avg
  [INDENT]r5 -> 1m @ 173 bpm avg[/INDENT]
  
• km 6 -> 3m:59s @ 178 bpm avg
  [INDENT]r6 -> 1m @ 173 bpm avg[/INDENT]
  

Day 09 - 75min road cycling; 31.52km @ 25.5kph avg @ 310m elevation gain @ 145bpm avg

Day 10 - easy 90min; 15.49km @ 5.49/km @ 150bpm avg

Day 12 - 5k paced(progressive), ran around town, GPS based data; 20:25 @ 4.05/km @ 176 avg bpm:
* km 1 - 4.13
* km 2 - 4.10
* km 3 - 4.04
* km 4 - 4.00
* km 5 - 3.58

[TheEd]

Mr O, you are certainly getting strong

most impressive

TheEd

[OsirisD]

Hey Ed!
I'm not really sure if that's the case ), but thanks anyway .

I went for a 5k TT yesterday(on a 400m track), it was a failure. Plan was to start at 4.05/km and go 5s faster each km till I would reach 3.55/k and mantain for the last 2k. Well, I had to stop after 3k because I was running out of breath... Temp was 15 deg C, so perfect.

Did another TT today on the same 400m track, it was much better, time was 20:10 after 12.5 laps. The watch recorded 5.1km... Calves feel pretty tight now.

Anyway, I wanted to ask you about HR zones.
My current training zones are based on % of HR max which is 191bpm. I had the max of 191 a few months ago, but only once. For example today it was 189bpm. So for the easy runs I try to stay in aerobic Z3(133-153bpm) to keep my HR at around 149bpm(+/-3bpm).

My watch also estimates LTHR, which is currently estimated at 4.27/km @ 171bpm. If I use LTHR to calculate my training zones, then the aerobic Z3 zone is between 152-162bpm.

So, should I switch to LTHR zones calculation method(which will increase the pace for the easy runs), or stay with %HRmax? Which method is better?

[TheEd]

nice to get a 20:10 5k into your running speed

regarding your Heart Rate etc, I started replying, and it became more of an article, so I shall rather prepare an article and then can refer people to that for the future

it will be completed within this week, so hang in there

TheEd

[OsirisD]

Thanks Ed! Looking forward to that article :-).

I started a new cycle this week. 5 x 2k session summary below:

• 1st 2k -> 8m:27s @ 173 bpm avg, with 169 bpm HR max
  
• R1 -> 90s @ 148 bpm avg
  
• 2nd 2k -> 8m:16s @ 176 bpm avg, with 181 bpm HR max
  
• R2 -> 90s @ 155 bpm avg
  
• 3rd 2k -> 8m:18s @ 176 bpm avg, with 181 bpm HR max
  
• R3 -> 90s @ 156 bpm avg
  
• 4th 2k -> 8m:22s @ 176 bpm avg, with 180 bpm HR max
  
• R4 -> 90s @ 158 bpm avg
  
• 5th 2k -> 8m:24s @ 176 bpm avg, with 180 bpm HR max
  
• R5 -> 90s @ 157 bpm avg
  

I ran this session on a 400m track and lapped my watch manually after each 400m lap. Target was 1.42/lap for the first 2k; for the rest I tried 1.40/lap.
It felt harder than the previous 2k sessions. I think it's because my watch doesn't measure distances properly. For this reason I decided I do all my quality sessions on the 400m track.

[TheEd]

Training on a 400m track can benefit a great deal, especially for developing pace judgement

and here we go, the article:

Heart Rate and Training Zones Experience

http://www.time-to-run.com/theed/chat/he...experience

I sincerely hope this is beneficial

TheEd

[OsirisD]

Ed, again, thanks for the info you provide ;-).
Regarding 'not all runners are the same', I don't really fit in your 'rule of thimb' regarding easy runs.
For example, if I go on an easy run at a pace 1min slower than my 10pace, say 5.10-5.20/km my HR will definetly go up to 160. I will do a test next week to see what's my avg hr at a 5.10/km pace.
At the moment, easy run paces are around 5.40-5.50/km with avg hr being around 149bpm(upper Z3 aerobic zone).

I entered a race this Saturday on 21'th October, 22km trail, 700m elevation. So I figured I'd do the last week of the cycle, but instead the 10x400m today, I did 3x5min @ race pace with 2.30min easy in between. On Thuesday I'll do the 6x1min session.

[TheEd]

how things going

TheEd

[OsirisD]

A bit busy with work as we have to move to a new building. Gotta do some overtime...

Anyway, race was great, I managed to beat my last year's time by 9min with a time of 1h:59m:50s, I have just barely finished in the sub 2h target. The problem was that I tripped and fell... No injuries, but I lost a few places. I finished on 50'th place out of 343 runners. Lots of good runners entered.

I'm thinking of putting aside the cycles for next months as I've been on them since March I believe. Any thoughts?