Early Run
Decided to head out early - about 8am - to get a run in before it got too hot. I think I should have got up at 5am! It was still pretty hot, and my heart rate was up to 140 very quickly. Maybe I'm just getting used to running quicker and not cautiously shuffling?
I'd done some maths based on my maximum heart rate seen at Dysart (192) and the resting heart rate of 52. I had actually got this lower, but only briefly, so I won't count the 49. It also makes the maths simpler! Basically, Karvonnen says to take the difference (140) and then add percentages of this on to the RHR. That means 70% isn't just 192 x 0.7, which comes out to 134, 52 + 0.7x140, which comes out to 52 + 98, or 150. So that's what I tried to stay below, although early on I was trying to keep it in the lower 140s.
Anyway - it all went smoothly - I forgot to note the time at the far end of Mulgrave Road (I was on the Nonsuch route) but all in all it wasn't bad. I did toy with the idea of doing an eight miler, but I had some tension in the quads - odd really, I had that after Dysart but I assumed it was because I'd worked harder. I reached the half way mark in 9:10 miles, which was disappointingly slow considering. Maybe I needed some fuel inside me? I'd just had a cup of tea and headed off.
I'd done some maths based on my maximum heart rate seen at Dysart (192) and the resting heart rate of 52. I had actually got this lower, but only briefly, so I won't count the 49. It also makes the maths simpler! Basically, Karvonnen says to take the difference (140) and then add percentages of this on to the RHR. That means 70% isn't just 192 x 0.7, which comes out to 134, 52 + 0.7x140, which comes out to 52 + 98, or 150. So that's what I tried to stay below, although early on I was trying to keep it in the lower 140s.
Anyway - it all went smoothly - I forgot to note the time at the far end of Mulgrave Road (I was on the Nonsuch route) but all in all it wasn't bad. I did toy with the idea of doing an eight miler, but I had some tension in the quads - odd really, I had that after Dysart but I assumed it was because I'd worked harder. I reached the half way mark in 9:10 miles, which was disappointingly slow considering. Maybe I needed some fuel inside me? I'd just had a cup of tea and headed off.
The run home wasn't too bad - the usual slight rise in HR necessitating slowing down. In spite of the maths above, i decided to welly it the last quarter mile and see if I could scrape under 57 minutes, and I just managed it by a second!
A bath and breakfast of stewed apples with sultanas went down a treat! It doesn't seem to have had the usual effect of making me dash for the loo, so maybe that's partly why my weight seems a bit up this week. Hopefully it'll go down soon!
It's interesting to compare the graph for this to one from a couple of weeks ago (not Dysart) that was over the same route. Here's the graph - today's run is in purple - and most of the time the graph seems higher, for reasons that aren't really apparent. Okay - a couple of weeks ago, I did the run 15 seconds slower, but that really isn't enough to make the HR lower like that. I had hoped as my breathing improved that things would be better, but so far I don't seem to have got there :o(
posted by XFR Bear @ 1:08 am
6 Comments:
you in some kind of temporal distubance there Bear? It's Saturday for the rest of us ;o)
DOn't forget it is damn hot that will make a difference to the old ticker!
Oh and not only is it Saturday it's the 1st too!
To me it still looks like your heart rate is gradually creeping up over the course of the run. You can set training runs on the Garmin according to hr, I believe. Why not try it?
That's the time sorted hopefully!
Will try the HR option if I can figure it out - nice idea :o) Don't think it's going up by more than a few bpm other than the final sprint
I have always been puzzled by the two ways of working out your heart-rate. There seems to be no logical reason why using the working heart range is a better than just using the max.
But there again I am very unscientific about these things and work backwards. I know that my aerobic level is about 150 becaquse I can talk and run quite comfortably - so that does me.
As for the weather - I is scary, you have to get out before 7 o clock
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