Summary
| Name | 60' AB | |||
| Location | Houston, TX | |||
| Start Time | 7/13/2015 5:10 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 6.17 mi | Time | 01:05:49.0 | |
| Time Moving | 01:05:49.0 | Stopped | 00:00:06.0 | |
| Avg. pace | 10:40 min/mi | Max. pace | 07:31 min/mi | |
| Avg. heart rate | 128.0 bpm | Max. heart rate | 139.3 bpm | |
| Avg. cadence | 75.3 rpm | Max. cadence | 91.0 rpm | |
| Weather | Sunny; 77.9 °F | |||
| Notes | OBJECTIVE 60' @ 132 - 5 bpm So 12 weeks into heart rate training, I'm trying to assess what's working to what isn't. It seems I've had some minor gains but it's unclear to what end; i.e., how they translate to race day. In theory I suppose I'm building a massive endurance base. Although I'm still not sure how or if that translates in my case. In the process I've considered my training heart rates and tried to thoughtfully reassess them. Here are thoughts about aerobic base runs like today's: Using the simple formula for aerobic threshold - 180 minus age - my aerobic threshold is 132. For aerobic base runs, I've set my GPS watch for alerts when my heart rate is ± 5 beats per minute from 132; i.e., 127 and 137. Based on observation, I have concluded there is a mechanical delay in my heart rate registering between my heart rate monitor and my GPS watch. And/or there is a delay in sending the audible alert. The result is my heart rate goes above 137 on the high end below I reduce pace to get back within range. On the flip side, the range of my lactate threshold is 142 bpm ± 5. Therefore, the low end is the same 137 as the high end for aerobic threshold runs. This combined with the mechanical delay of the heart rate monitor/GPS watch may be causing me to "go anaerobic" during aerobic runs and "fall to aerobic" during anaerobic runs. If this is true, it seems I'm not maximizing the potential benefit of these workouts. So, today for my aerobic base run I set the upper limit of my heart to be 132 bpm, my estimated aerobic threshold. The mechanical delay will likely allow me to go slightly above that but ideally not crossover into my anaerobic zone. Of course this resulted in a slower (and more frustrating) run. I'll be fine tuning my lactact threshold and motor skill development runs too. Hopefully the end result will be clearer training gains from this regimen. | |||
Splits
| No | Start Time | Start Distance | Duration | Distance | Average Pace | Average Cadence | Average Heart rate |
| 1 | 5:10:29 AM | 0.00 mi | 00:09:24.2 | 1.00 mi | 09:24 min/mi | 82.6 rpm | 124.5 bpm (70%) |
| 2 | 5:19:53 AM | 1.00 mi | 00:10:29.5 | 1.00 mi | 10:30 min/mi | 76.4 rpm | 128.0 bpm (72%) |
| 3 | 5:30:22 AM | 2.00 mi | 00:11:05.7 | 1.00 mi | 11:06 min/mi | 73.6 rpm | 128.5 bpm (73%) |
| 4 | 5:41:28 AM | 3.00 mi | 00:10:52.8 | 1.00 mi | 10:53 min/mi | 74.2 rpm | 128.8 bpm (73%) |
| 5 | 5:52:20 AM | 4.00 mi | 00:11:03.0 | 1.00 mi | 11:03 min/mi | 73.2 rpm | 129.0 bpm (73%) |
| 6 | 6:03:23 AM | 5.00 mi | 00:11:06.7 | 1.00 mi | 11:07 min/mi | 72.5 rpm | 128.3 bpm (73%) |
| 7 | 6:14:31 AM | 6.00 mi | 00:01:54.1 | 0.19 mi | 10:13 min/mi | 78.9 rpm | 128.5 bpm (73%) |
| Totals: | 01:05:49.0 | 6.17 mi | 10:40 min/mi | 75.3 rpm | 128.0 bpm (72%) | ||
Heart Rate
| Min. | Max. | Avg. |
| 75.0bpm | 139.3bpm | 128.0bpm |
Splits: Recorded laps
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
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