18-05-2009, 05:37 PM
Hi TheEd,
Did the 4Km time trial - however didn't use the lap in question mainly due excessive wind (40mph gusts!) and not sure how to proceed after my last post.
Also to make matters more difficult I had to send my Polar Watch off to Polar after my last 10Km last week for repair, and only have a basic Polar HR monitor/watch to tie me over; so I didn't have any way of accuratley gauging the 4km and obtaining splits.
So instead I hit my work gym and used the treadmill, I never tend to use these ever, only for re-hab from an injury or something. However with the circumstances, and for a change, I thought I'd give it a shot. Might be useful for later reference? I will work out the exact 4km lap at a later point and run it no prob's.
Anyhow after all that, on the treadmill I clocked:
2.5miles (=4.02Km) - 15:16
Av HRate: 154 bpm
Mx Hrate: 169 bpm
Just to let you know, I tend to have a slightly low resting and max HR. Don't know why, think might be heiridatory. On average my waking HR varies between 35 - 45, mostly around 40. I havn't done a max test for a while, but the 220 - Age doesn't seem to apply to me, I reckon taking another 5 bpm off is about right. Based on that, I generally aim to get my 10K race pace HR up to late 160's, earlys 170's. Tend to struggle to do this in races and think its down to me needing to improve my VO2 max, what do you think?
My last 10km average was 166 which was getting there, but still some more headroom I reckon. Anyway today's average was quite low but the best I could muster after a few bevvies last night :whistle::whistle:.
How do I improve this average, ie getting it up there and holding? Is it all about Tempo Runs?
About the 4k's - I had good warm mile warm up, held 6:15/mile for 1.75 miles then wound it up to 5:49 in the last 1/2 mile. The treadmill belt was slipping and was a bit tricky to get used to, however was worthwhile doing once(!)
Apologies for the brain dump.
Look forward to hearing your comments,
Best regards,
Daryl
Did the 4Km time trial - however didn't use the lap in question mainly due excessive wind (40mph gusts!) and not sure how to proceed after my last post.
Also to make matters more difficult I had to send my Polar Watch off to Polar after my last 10Km last week for repair, and only have a basic Polar HR monitor/watch to tie me over; so I didn't have any way of accuratley gauging the 4km and obtaining splits.
So instead I hit my work gym and used the treadmill, I never tend to use these ever, only for re-hab from an injury or something. However with the circumstances, and for a change, I thought I'd give it a shot. Might be useful for later reference? I will work out the exact 4km lap at a later point and run it no prob's.
Anyhow after all that, on the treadmill I clocked:
2.5miles (=4.02Km) - 15:16
Av HRate: 154 bpm
Mx Hrate: 169 bpm
Just to let you know, I tend to have a slightly low resting and max HR. Don't know why, think might be heiridatory. On average my waking HR varies between 35 - 45, mostly around 40. I havn't done a max test for a while, but the 220 - Age doesn't seem to apply to me, I reckon taking another 5 bpm off is about right. Based on that, I generally aim to get my 10K race pace HR up to late 160's, earlys 170's. Tend to struggle to do this in races and think its down to me needing to improve my VO2 max, what do you think?
My last 10km average was 166 which was getting there, but still some more headroom I reckon. Anyway today's average was quite low but the best I could muster after a few bevvies last night :whistle::whistle:.
How do I improve this average, ie getting it up there and holding? Is it all about Tempo Runs?
About the 4k's - I had good warm mile warm up, held 6:15/mile for 1.75 miles then wound it up to 5:49 in the last 1/2 mile. The treadmill belt was slipping and was a bit tricky to get used to, however was worthwhile doing once(!)
Apologies for the brain dump.
Look forward to hearing your comments,
Best regards,
Daryl