17-01-2012, 11:35 AM
Too late...I went and ran aiming to keep my HR around 140...:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:11.2 | 121 | 135
2 | 5:43.6 | 137 | 140
3 | 5:52.9 | 137 | 140
4 | 5:59.0 | 135 | 137
5 | 5:55.6 | 137 | 141
6 | 5:59.9 | 139 | 141
7 | 6:02.2 | 140 | 142
8 | 6:00.3 | 142 | 145
9 | 6:06.9 | 142 | 156*?? -< HR spike...monitor glitch
10 | 6:07.8 | 144 | 147
11 | 6:19.6 | 144 | 147
12 | 6:18.6 | 146 | 150
13 | 6:17.8 | 150 | 153
14 | 6:18.7 | 152 | 154
15 | 6:18.9 | 154 | 157
Total: 1:31:33
141/157 - AHR/MHR
I'm not sure if 140 is an appropriate target. As well, I kept dialing back the speed until i was at 9.5kph and really didn't want to dial it back anyfurther. I think my HR was extra high today in part due to de-hydration - i noticed i was really thirsty midway through the run. But I'm not really sure.
Two questions now:
What should I be aiming for HR wise on the various easy runs: 30min, 40, 60, 90min.
and
What does that mean. Specifically in relation to HR drift. IE if I start out at 11kph, my HR might stay below 140 for 2-3 km...but then it will start to rise. If you suggest keep my HR at 140, then is that the AVERAGE over the entire run, or is that what i should start at, and ignore the drift up, or is it the max I shouldn't exceed, meaning i should let it rise to 140, but then dial back the effort to keep it there as it naturally tends to drift up?
Anyway...Two more days of easy 30min running..then the 6x1k session. I'm not sure what to aim for pace wise, but maybe start at 3:57/km and up it from there...a slight improvement on my previous session.
Regards,
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:11.2 | 121 | 135
2 | 5:43.6 | 137 | 140
3 | 5:52.9 | 137 | 140
4 | 5:59.0 | 135 | 137
5 | 5:55.6 | 137 | 141
6 | 5:59.9 | 139 | 141
7 | 6:02.2 | 140 | 142
8 | 6:00.3 | 142 | 145
9 | 6:06.9 | 142 | 156*?? -< HR spike...monitor glitch
10 | 6:07.8 | 144 | 147
11 | 6:19.6 | 144 | 147
12 | 6:18.6 | 146 | 150
13 | 6:17.8 | 150 | 153
14 | 6:18.7 | 152 | 154
15 | 6:18.9 | 154 | 157
Total: 1:31:33
141/157 - AHR/MHR
I'm not sure if 140 is an appropriate target. As well, I kept dialing back the speed until i was at 9.5kph and really didn't want to dial it back anyfurther. I think my HR was extra high today in part due to de-hydration - i noticed i was really thirsty midway through the run. But I'm not really sure.
Two questions now:
What should I be aiming for HR wise on the various easy runs: 30min, 40, 60, 90min.
and
What does that mean. Specifically in relation to HR drift. IE if I start out at 11kph, my HR might stay below 140 for 2-3 km...but then it will start to rise. If you suggest keep my HR at 140, then is that the AVERAGE over the entire run, or is that what i should start at, and ignore the drift up, or is it the max I shouldn't exceed, meaning i should let it rise to 140, but then dial back the effort to keep it there as it naturally tends to drift up?
Anyway...Two more days of easy 30min running..then the 6x1k session. I'm not sure what to aim for pace wise, but maybe start at 3:57/km and up it from there...a slight improvement on my previous session.
Regards,