Can anyone explain this?
2 watchers
Feb 2012
12:06pm, 13 Feb 2012
7,262 posts
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James1982a
The speed graph isn't telling me much [IMAGE] Looking at the splits, it's the last two miles where the pace has gone, I thought it went before that, although, on that route, the last two miles are predominantly down slope which I usually run faster, so they do stick out quite a bit |
Feb 2012
5:45pm, 13 Feb 2012
64 posts
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Ninky Nonk
Both the speed and heart rate graphs are quite spikey with quite a range of variation - is it an undulating route? More steady runs should help I'd have thought. Maybe a weights session once a week would improve leg strength, lots of lunges, squats, squat thrusts etc might help? |
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Feb 2012
5:51pm, 13 Feb 2012
65 posts
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Ninky Nonk
Again should say I am guilty of offering advice with no real qualification.
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Feb 2012
7:08am, 14 Feb 2012
7,271 posts
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James1982a
I think you are right there too NN. The route isn't *that* undulating, it was out and back, pretty much a gentle rise on the way out and a gentle fall on the way back, one of those horible one's where it isn't steep but constant, so as is, that is my slowest route but I do usually run it faster on the way back, but not for that particular run. I think what is bothering me is that after taking nearly 3 weeks off in December while ill, I came back slower than I was but made improvement for a bit, up until the last couple of weeks: Week 6 12:32 Week 5 12:16 Week 4 11:43 Week 3 11:53 Week 2 11:58 Week 1 12:19 (average pace for my easy runs, excluding off road and long runs) As for weights, I started adding them in the second week of January which looking at it in black and white... Week 6 3 Week 5 1 Week 4 5 Week 3 5 Week 2 4 Week 1 0 could well help towards the why question. If I can get the weight lifting more regularly it may become a bit more conclusive. I used to do some dynamic exercises when I was a good sprinter - Burpees, Lunges, jumping I try adding them back in next week possibly. |
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Feb 2012
9:17am, 14 Feb 2012
70 posts
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Ninky Nonk
What was the average heart rate for each of those paces? Don't forget weather conditions can affect pace too. Have you ever done a hadd test? |
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Feb 2012
9:23am, 14 Feb 2012
7,275 posts
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James1982a
I've heard of Hadd but I don't think I'm aware of the Hadd Test.
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Feb 2012
9:31am, 14 Feb 2012
7,276 posts
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James1982a
Average HR for those paces: Week 6: 139 bpm Week 5: 145 bpm Week 4: 144 bpm Week 3: 146 bpm Week 2: 148 bpm Week 1: 149 bpm My 70% whr = 157bpm. Well inside myself, I just don't seem to have the leg strength at the moment to get near a higher hr. |
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Feb 2012
1:18pm, 14 Feb 2012
71 posts
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Ninky Nonk
Hope you weren't ill with anything serious. (he different heart rates show you are improving! Look at weeks 1 and 5. You ran at same pace but 5bpm less. Hadd test is a measure of fitness - better done infrequently I believe. Find a flat course with min of road crossings or traffic. Do the test rested as for a race, on a calm day. Run 2400m at 140bpm. Record time. Rest of 90 seconds. Run 2400m at 150bpm. Record time. Rest 90 seconds and so on till 180bpm. As fitness improves the time to run at each heart rate should improve. Better measure than doing same course each week. |
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Feb 2012
11:58pm, 29 Feb 2012
7,387 posts
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James1982a
I seem to have made some improvement [IMAGE] |
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