Put down my Benchmark for next few weeks 10km in 65:39 kept my HR at 130 +/- 2 bpm see how much I can improve over next 4 weeks
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Put down my Benchmark for next few weeks 10km in 65:39 kept my HR at 130 +/- 2 bpm see how much I can improve over next 4 weeks
Same course same HR 10km in 64:05, big difference in weather wind at 23kph, last time it was 14kph
Good work Big Compass
I'm a big believer in HR training. Mine went up to 184 bpm a few weeks ago on a run I do regularly at 139-148 easy. I felt fine but stopped the run and walked home. I woke up the next day with a stinking cold and feeling pretty rubbish. It can give you an indicator of pending injuries too. That is a good improvement for you today. Great workQuote:
Originally Posted by Big Compass
I had the same thing at GT Whernside race last year,could not get going in the race but had a high HR, Sunday bang full of cold.
Keep posting your results BC. It will be interesting to see how your times improve based on same HR. Or how your HR reduces if your times remain constant.
Had two days off because I hurt the back of my knee, but did the same run again in the rain but the wind was only 6kph my time was 62:42 average HR was 129 tried to keep it at 130,so a good run, other runs over the week include, hills for strength keeping HR below 145,400m reps for aerobic capacity too short for HR monitor so use pace 4:55Km,anaerobic threshold at 148+/- 2bpm
Got a heel problem so this is a good time of year to ease off
Had 10 days off over the holiday and put on a bit of Christmas Spread about 2kg,did some easy runs last week and the heel feels OK, so back at it,same run and HR my weight is now 75.9kg and today it was raining with a wind speed of 19kph,my time was up and I found it hard to control my HR so I had to keep easing off, distance 10km,time 69:02 and average HR was 130
Did Stanbury on Sundaybut it did not effect my test run,my weight is down to 74kg weather was cloudy with 5kph wind,I did the run in 66:54 and my average HR was 129 so felt good
Put some weight on 77.4kg,but the run was ok, wind speed 8kph HR average 130 time was 65:19, that's 1:30 faster, so still improving
I read so many things about Vo2 max being critical, but having been a heavy smoker for a lot of my life it is really low. I HR zone train a fair bit and it's a great marker for improving fitness.
From what I have read, Vo2 is not as important as how efficient your running style is, Frank Shorter had a Vo2 max of only 70% compared to others with over 80%, but he won the Olympic gold for the marathon because he ran with a smooth style and wasted no energy.
Both V02 max and efficiency are important, as is the % of V02 max that can be maintained over the race distance.Quote:
Originally Posted by Big Compass
A V02 max of "only" 70 is still pretty impressive: a person with a V02 max of 70 and average efficiency could do a 4.20 mile, a 31 min 10 km, a 69 min half, and a 2.23 full marathon - pretty good times.
How/where V02 max is determined is debated - I think it is in the mitochondria in the muscles, not the heart or lungs - as long as the heart and lungs are healthy. The lungs can supply all the O2 we need up to 3,000 ft above sea level, and get rid of all the CO2 we produce, and the heart will pump out all the blood that is returned to it. Interestingly, we inherit our mitochondria from our mothers - so choose your mother carefully.
Good to see other post on here, like it, at it again this week no change in weight,wind speed was 14kph,distance came out as 10.03km,time 65:03 HR average 130, not any real change from last week then.Did a test run for my max HR because it is almost a year since my last one and it is a bit lower so from now on will go for an average of 128 +- 2 bpm
I think the figure you refer to is known as vV02 max Mike. Ie. your velocity at your V02 max.Quote:
Originally Posted by Mike T
Would love to have a V02 max of 70. Mine, given to me by my Suunto is only 33! Lol
Would love to have a full controlled test for Vo2 and Max HR,lactate threshold, but I think it will cost over £100,don't think I could justify that to the wife at my age.
Do some Unis and that ask for volunteers from time to time? For research and stuff?
Had a problem with static so could not be sure of HR this week, my weight was 75.9kg and wind speed 14kph did the run on how I felt because of problems, my time was 62:46 a small gain.
With the cold I did not sweat until half way round and my spit went dry, had a new battery in chest strap all to no avail,have got some gel which worked, so will keep using that.
Latest run,time was 65:50 and my average HR 128, wind speed 14kph a bit disappointed at first then put the data into the computer and found my efficiency factory had gone up,so this was not a bad run in the end.
Not posted for some time, I did Midgley Moor race then had an easy week,the next week I also took it easy as I was helping on the FRA navigation course, then on the Tuesday after at my club run I tore my calf and since then I have had to keep fit on my bike,had to miss a few races and not got my cream egg at the Bunny run, it looks like I will be 2 more weeks before I can start any proper running, blast.
Back at it and all injuries have gone,put on a bit of weight 77.1kg did same run 10km wind was 18kph time 67:32 about 30seconds down but HR average was 127 so not much damage after my lay-off
Your journey is awesome dont give up im also trying to run long miles now
Last run was a test run on 29/05/17 10km in 66:28 HR was only 126, no change in my weight,did Pen Y Ghent race and ran very well, I then completed the Pennine Way and came back as a V70, so ran Heptonstall Festival race and broke the record for the V70 by almost 8:00, this week I did my local race Addingham Gala and came down to earth with a bang,Dave Tait,Geoff Howard showed me how it should be done.I think I have a good base but lack speed so I am going to work on that now.