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Heart rate

301 watchers
Jan 2017
12:04pm, 13 Jan 2017
131 posts
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Brunski
SSLHP - I was given this formula a while back just measure your HR on a flat run over a few miles to work out how many times your heart beats per mile (so if yours is typically 885) - multiply the number of times your heart beats per mile by how many miles there are in a race (e.g. 885 x 26.2 = 23,187 beats) - divide the total number of beats in a race by your target heart rate (e.g. 23,187 / 142bpm = 163.25 minutes or 2:23:15)
Jan 2017
1:19pm, 13 Jan 2017
132 posts
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Brunski
Sorry should be 2:43:15 in the above example :-)
Jan 2017
1:36pm, 13 Jan 2017
5,907 posts
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paul the builder
(^) there are obviously massive caveats in there about having done the appropriate training for the race distance, in order to have a chance to convert.

But in theory it makes sense - and it ties in with my estimate on the previous page (4 sec/mile for each bpm). Right now I see *approx* 1100 beats/mile on a general run.
That might comprise 130bpm x 8:28m/m (=1101).
1101 / 131 = 8:24
1101 / 132 = 8:20
...
1101 / 140 = 7:52
1101 / 141 = 7:49
1101 / 142 = 7:45
etc.
Jan 2017
4:42pm, 13 Jan 2017
133 posts
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Brunski
Yeah I've not used the formula myself as such, but reckon when I start moving toward marathon training for the Autumn I'll experiment by setting training HR for the end of my runs (trying to hit close to MP), and see if it transfers across.

I expect it to work best if you can keep the runs sub-LT. And on hilly runs I get far more bears per mile on the uphill than I save on the descents.
Jan 2017
4:44pm, 13 Jan 2017
134 posts
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Brunski
*beats per mile* Bears are saved for the North America mountain runs 😬
Jan 2017
7:25pm, 13 Jan 2017
12,867 posts
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Dvorak
I would think that any bears per mile figure above zero would result in a significantly elevated heartrate.
Jan 2017
12:01am, 14 Jan 2017
135 posts
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Brunski
(^), yep agreed, but would the pace increase be linear? 😂😂
Jan 2017
3:16pm, 14 Jan 2017
224 posts
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SSLHP (Shoes smell like horse piss)
Brunski

That's a really interesting formula and hadn't thought about it that way.

When I use it to track back against my last marathon 2 years ago it looks like this:

At the start of training my average b/mile was around 1350 and by the end (16 weeks later) it had come down to around 1250

so -

Finish time 3.34.40 (214 minutes)

1250 X 26.2 =35,370
35,370/214 minutes =153bpm
153 = 86%MHR (178)

(153 would include cardiac drift over that distance, so probably set off around 145bpm, 83%MHR)

Just started marathon training again and right now my average b/mile is back up to around 1350. So if I were to run the marathon next week based on the calculation above I would have to run at 165bmp (92%MHR) to finish in the same time. That aint going to happen is it?

Clearly I have some improvement during training to make !
Jan 2017
5:20pm, 14 Jan 2017
136 posts
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Brunski
Glad you've found it interesting, I did too...I've not used it as you suggest above to look back at previous training to judge where you are and need to be, but will do.

I've lost a lot of my old data from when I switched between Garmin and TomTom so limited to what I can compare, but know I'm in decent shape through lots of miles at a low HR...Just see if this carries across to the half and full marathons.
Jan 2017
10:29am, 16 Jan 2017
1,611 posts
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larkim
Ran my second best half yesterday, and as luck would have it the HRM was playing ball and I've got a good solid trace which "feels" right. Interested in observations about what these might say about my capacity at the moment, in particular given that the average HR recorded dropped by 11 beats between 2013 and 2017. (Average HR for 2013 PB was 172, Average HR for 2017 PB-19s was 161)

Obviously courses, weather etc were different between the two. But if the "rule of thumb" is that max HR drops by 1 beat per year (I know the 220-age formula is derided, but it's a rough approximator), it shouldn't be the case that I've dropped 11 over 4 years - so does that mean I could run harder than yesterday in terms of BPM?

Logs (should be accessible if you're interested) are here:-
2013 - http://www.fetcheveryone.com/t-8916991
2017 - http://www.fetcheveryone.com/t-13363920

About This Thread

Maintained by Elderberry
Everything you need to know about training with a heart rate monitor. Remember the motto "I can maintain a fast pace over the race distance because I am an Endurance God". Mind the trap door....

Gobi lurks here, but for his advice you must first speak his name. Ask and you shall receive.

A quote:

"The area between the top of the aerobic threshold and anaerobic threshold is somewhat of a no mans land of fitness. It is a mix of aerobic and anaerobic states. For the amount of effort the athlete puts forth, not a whole lot of fitness is produced. It does not train the aerobic or anaerobic energy system to a high degree. This area does have its place in training; it is just not in base season. Unfortunately this area is where I find a lot of athletes spending the majority of their seasons, which retards aerobic development. The athletes heart rate shoots up to this zone with little power or speed being produced when it gets there." Matt Russ, US International Coach
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