Today, 07:54 AM
Neil provided the following feedback from his parkrun training:
Hi Gavin, what a very interesting morning it was at Saturday’s Parkrun. The route after a short circuit of 1.4K is a two lap course going up and down two hills twice. As the recommendation was to run the hills hard and recover on the downhills this is precisely what was attempted,
herewith the data:
DATA:
1st circuit (warm up) 1.4Km zone 3 HR135
1st Hill 1.4 - 1.6 K (200M) 4:48 - 4:00 min/K HR 160BPM
2nd Hill 2.25 - 2.40 K (150M) 5:00 - 4:20 min/K HR 158BPM
3rd Hill 3.2 - 3.4 K (200M) 5:00 - 3:54 min/K HR 160BPM
4th Hill 4.08 - 4.23 K (150M) 4:48 - 4:20 min/K HR 160BPM
The 1st and 3rd hill are the same as are the 2nd and 4th hill. The times were derived from the Suunto graph and represent bottom and top of the hill, the Hr was Max Hr on each hill segment and not average. I should have pressed actual lap times for better accuracy but I think for now the data extraction from the graphs tell a good enough story.
Condition:
The 1st hill came as a bit of a shock and I actually felt that I went into oxygen debt at the top.
The second hill was fractionally slower and shorter and felt okay.
The third hill, repetition of hill 1, felt better, I actually managed to duck under 4:00Min/K by the summit, and I felt much better than 1st time round.
The 4th hill repetition of hill 2 was run at the same pace as the 1st time around and again felt
okay.
Comments:
What I did notice is that my HR over the top of the hills between segments remained fairly high between 142-145 BPM and never came down. I was hoping to get it a bit lower between hill segments but if I ran any slower I would have at times been at walking pace. I don’t know if that should be of concern.
That was the fastest I have been uphill certainly in the past 5 years and was quite surprised that I could manage the stress with few ill effects other than the 1st segment, where I think it may have been a bit of a shock to the cardio vascular system and I was gasping for breath.
I did deliberately finish fairly quickly as I felt fairly good over the final 200M.
Overall I was actually fairly happy with the performance, as there was initially a little apprehension as to how I would hold up over the 4 segments. Post run my legs are feeling fine.
Please do see the Strava data should you require any additional info.
Thanks Neil.
Hi Gavin, what a very interesting morning it was at Saturday’s Parkrun. The route after a short circuit of 1.4K is a two lap course going up and down two hills twice. As the recommendation was to run the hills hard and recover on the downhills this is precisely what was attempted,
herewith the data:
DATA:
1st circuit (warm up) 1.4Km zone 3 HR135
1st Hill 1.4 - 1.6 K (200M) 4:48 - 4:00 min/K HR 160BPM
2nd Hill 2.25 - 2.40 K (150M) 5:00 - 4:20 min/K HR 158BPM
3rd Hill 3.2 - 3.4 K (200M) 5:00 - 3:54 min/K HR 160BPM
4th Hill 4.08 - 4.23 K (150M) 4:48 - 4:20 min/K HR 160BPM
The 1st and 3rd hill are the same as are the 2nd and 4th hill. The times were derived from the Suunto graph and represent bottom and top of the hill, the Hr was Max Hr on each hill segment and not average. I should have pressed actual lap times for better accuracy but I think for now the data extraction from the graphs tell a good enough story.
Condition:
The 1st hill came as a bit of a shock and I actually felt that I went into oxygen debt at the top.
The second hill was fractionally slower and shorter and felt okay.
The third hill, repetition of hill 1, felt better, I actually managed to duck under 4:00Min/K by the summit, and I felt much better than 1st time round.
The 4th hill repetition of hill 2 was run at the same pace as the 1st time around and again felt
okay.
Comments:
What I did notice is that my HR over the top of the hills between segments remained fairly high between 142-145 BPM and never came down. I was hoping to get it a bit lower between hill segments but if I ran any slower I would have at times been at walking pace. I don’t know if that should be of concern.
That was the fastest I have been uphill certainly in the past 5 years and was quite surprised that I could manage the stress with few ill effects other than the 1st segment, where I think it may have been a bit of a shock to the cardio vascular system and I was gasping for breath.
I did deliberately finish fairly quickly as I felt fairly good over the final 200M.
Overall I was actually fairly happy with the performance, as there was initially a little apprehension as to how I would hold up over the 4 segments. Post run my legs are feeling fine.
Please do see the Strava data should you require any additional info.
Thanks Neil.