|Start Time||6/6/2015 5:07 AM (UTC-05:00)||Category||My Activities:Running|
|Avg. pace||09:57 min/mi||Max. pace||07:41 min/mi|
|Avg. heart rate||132.4 bpm||Max. heart rate||142.8 bpm|
|Avg. cadence||80.0 rpm||Max. cadence||92.0 rpm|
|Weather||Sunny; 72.6 °F|
60' @ 132 ± 5 bpm
I was really eager for this run. I knew I have been feeling progressively better for quite some time; particularly this week. I wasn't disappointed. It was a good run and for the first time ever during an aerobic base run, I cracked the sub-10' mile average pace. This may not seem like a big deal but given where I came from, it is. The training effect is definitely kicking in. The motor skill development intervals this week have made a difference in my fitness and progress.
I'm sure I also benefitted from a little extra study this week on heart rate drift. The key take away being that drift is signigicantly impacted by hydration. (I took a big drink before this morning's run. I rarely drink before morning runs.)
Earlier this week, I also stumbled onto the idea of managing the upper limits - pace and heart rate - of runs instead of the lower limits. The best way for me to try explaining this would be: I set heart rate alarms for ± 5 bpm of my aerobic threshold of 132 bpm. I used to just run until the "too high" alarm went off the walk until the "too low" alarm went off. Now I run until the "too high" then walk until EITHER a predetermined slowest allowable pace for the mile is hit OR the "too low" alarm goes off. So the arbitrary slowest allowable pace for the first mile is 9:30. Once the first mile has been run, I add 30 seconds to the actual mile pace to determine the slowest allowable pace for the next mile. My theory is this should account for the natural drift that occurs during exercise. This approach definitely has me start running (during walking phases) earlier than I was previously. It therefore is tightening the amplitude of my heart rate for runs and keeping me closer to aerobic threshold overall. I'm sure someone has already figured all of this out and is much better at articulating it but it's all been pure discovery for me.
I'm looking forward to next week's running and eager to see what happens next with this heart rate approach to my training.
|1||5:07:16 AM||0.00 mi||00:08:58.9||1.00 mi||08:58 min/mi||87.0 rpm||127.4 bpm (72%)|
|2||5:16:16 AM||1.00 mi||00:09:22.6||1.00 mi||09:22 min/mi||83.9 rpm||133.9 bpm (76%)|
|3||5:25:37 AM||2.00 mi||00:09:50.7||1.00 mi||09:50 min/mi||81.3 rpm||134.8 bpm (76%)|
|4||5:35:28 AM||3.00 mi||00:10:20.5||1.00 mi||10:20 min/mi||77.5 rpm||132.6 bpm (75%)|
|5||5:45:50 AM||4.00 mi||00:10:18.8||1.00 mi||10:18 min/mi||76.5 rpm||131.3 bpm (74%)|
|6||5:56:09 AM||5.00 mi||00:10:30.8||1.00 mi||10:30 min/mi||76.8 rpm||133.9 bpm (76%)|
|7||6:06:39 AM||6.00 mi||00:06:13.9||0.60 mi||10:22 min/mi||76.9 rpm||132.7 bpm (75%)|
|Totals:||01:05:36.0||6.59 mi||09:57 min/mi||80.0 rpm||132.4 bpm (75%)|