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Nov 2016
12:31am, 22 Nov 2016
88 posts
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Brunski
Thanks Daz, yeah 5k PB end of September so pretty recent. I think that has to be my plan, ignore HR and race to pace.
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Nov 2016
1:01pm, 22 Nov 2016
89 posts
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Brunski
Still making progress on my 135-145bpm Tuesday am run:
22/11 7:25/mile 57:32 (136bpm average)
Previous 3 Tuesday's into work:
1/11 7:56/mile 1:01:07 (144bpm average)
8/11 7:42/mile 1:00:56 (140bpm average)
15/11 7:35/mile 59:40 (135bpm average)
There were a couple of minor blips with the HRM where it spiked for no reason so that 136 bpm is prob a teeny bit higher than it actually was.
I feel my running economy at this pace is also improving - Loving this base training 
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Nov 2016
9:09pm, 22 Nov 2016
10,725 posts
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Bazoaxe
Nice progress Brunski
I am not sure what to make of my sub LTs. I saw a small pace gain tonight with 7:14mm pace and the splits were pretty consistent. However, the avge HR is now at 83% and if I am honest at least 5 of those miles were 3-4bpm higher, so I was running pretty close to 85%.
The good news I guess is that I am not seeing any drift and so I should maybe just continue with this and nudging the effort up. In truth the runs are mostly to feel rather than being a slave to the HR monitoring.
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Nov 2016
11:09pm, 22 Nov 2016
90 posts
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Brunski
Cheers Baz. I think, just reading back over a big chunk of the thread (I know, pretty sad), that you need to be a slave to the HRM to properly track progress, but the general principles of running easy 4/5 days a week with 2/3 efforts (ideally sub lactate threshold) will definitely not hinder our/your progress.
If honest I'm not religious with the effort sessions and am using my parkruns, a run with mates one Monday, and a Thursday tempo run at varying (sub LT) HR as my effort sessions, but am trying to run an hour a day on average and find the Tuesday run a nice tracker of progress as I run the exact same route each week (so far, I may change that if pace/HR starts slipping).
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Nov 2016
11:36pm, 22 Nov 2016
4,539 posts
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Huntsman
I hope my HR monitor is working right as I ran 6 miles tonight at 69.7% average at 8:36mm pace.
Perfect conditions must have helped.
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Nov 2016
12:23am, 23 Nov 2016
91 posts
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Brunski
Nice one huntsman, great control keeping it sub 70% and pace picking up nicely
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Nov 2016
4:48pm, 23 Nov 2016
58 posts
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glucotab
Just realized I`ve been making a bit of a basic error with my new HRM. I`ve been averaging bpm results including the warm up and warm down - which makes about 3/7s of the miles. Tomorrow, I`ll start the averaging after w.up and check the average before w.dn. Might not be so pretty as before...
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Nov 2016
7:03pm, 23 Nov 2016
4,546 posts
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Huntsman
Thanks Brunski
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Nov 2016
9:51am, 24 Nov 2016
5,843 posts
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paul the builder
gluco - I record WU/session/WD as 3 completely different runs, because I want the data to be right (HR as you say, but also my record in my training of exactly how many miles of actual session e.g. tempo / intervals / MP I have done, 'uncontaminated' by easy WU/WD miles). Definitely recommend people do this.
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Nov 2016
12:43pm, 24 Nov 2016
10,728 posts
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Bazoaxe
I usually do the same with WU/WD, but my SUB LTs have been straight off the bat this time around and so I always have mile 1 with a lower avge HR as it builds up to the target range and that does distort the figures and even with a WU/WD probably still would but in less of a way.
My 2nd Sub LT of the week is going to be tonight, a day early due to fitting in with family events and not sure how rested I will be. I only had one 5 mile recovery run yesterday morning, so not done much. WIll see what the outcome is, but suspect ice might be a factor tonight
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