20-08-2014, 12:55 AM
Hi Ed,
i have some feed back for you with regards to build up heart rates and future plans to race.Firstly i will start with the build up i have one week under my belt and feel fine with it.Heart rate/pace ranges per k range from 4.55-510 on the trails @140 bpm tarmac and road 4.35-4.55 per k 140bpm.Depends on the terrain and time of day with the heat.i find that i can take up to 15 mins before the balance of 140 bpm is stable. Moving on to the build up my feeling is to extend the duration to the end of next month as there are no races and i plan to race next 30th November.This is prime time to run the better times as its a lot cooler to run.I would hope to keep the build up going until the end of next month which would give me two further months to get in shape for late November and December January best times to run fast..What i would like to do if you approve of the 6 week build up is try to run the 5x8 mins at say 4mins per k so i am not totally loosing my speed as this has happened before.looking forward to your thoughts regards jon.
i have some feed back for you with regards to build up heart rates and future plans to race.Firstly i will start with the build up i have one week under my belt and feel fine with it.Heart rate/pace ranges per k range from 4.55-510 on the trails @140 bpm tarmac and road 4.35-4.55 per k 140bpm.Depends on the terrain and time of day with the heat.i find that i can take up to 15 mins before the balance of 140 bpm is stable. Moving on to the build up my feeling is to extend the duration to the end of next month as there are no races and i plan to race next 30th November.This is prime time to run the better times as its a lot cooler to run.I would hope to keep the build up going until the end of next month which would give me two further months to get in shape for late November and December January best times to run fast..What i would like to do if you approve of the 6 week build up is try to run the 5x8 mins at say 4mins per k so i am not totally loosing my speed as this has happened before.looking forward to your thoughts regards jon.