Velociraptor wrote: Magnificent *medal*
tipsku wrote: Very evenly paced, fantastic performance!
Solo wrote: Really well paced! Well done you.
Bowman 🇸🇪 wrote: Well done! You held out to the end :)
Steve NordRunner wrote: Very nicely executed. I wondered whether you run to HR or to pace? That's the kind of HR slope I try to execute.
auburnette wrote: [USER 12546] I do try to run to HR - marathon HR avg for me is in the 160s so i keep an eye on it to make sure it's rising gently out of the 150s and staying in the 160s until it drifts at the end. I'd be worried to see 170+ bpm before the last 10k as that's going into Zone 5 for me.
Steve NordRunner wrote: Thanks! Fetch's split thirds and split halves show you ran an ideal pace!
tipsku wrote: Great execution! That's pretty much what I do, keeping HR out of Z5 until the final third. I start in the low 160s in the first third and let it gradually rise until I got to 169 for the final third with some spikes into the low 170s. Worked out at 166 average. I'm using LTHR for my zones, what do you use?
auburnette wrote: [USER 44525] I've just got my zones automatically set up based on observed RHR and HRMax - I use the BPM display rather than a zone display on my watch (alongside other info like pace etc). I don't actually know my true threshold HR but I can feel it, I suspect it's somewhere around 172-174 for lactate threshold based on the fact that my half marathons typically average just below this and 10k and 5k just above it. And I haven't figured out how to run a 10 miler yet but I guess that would be quite close to my threshold HR and pace too. It's funny though as obviously 171bpm in the last 10k of a marathon feels nothing like 171bpm in the 3rd km of a 10k in terms of breathing etc, I guess that's just down to cardiac drift.
tipsku wrote: I see, you're using heart rate reserve. That's also a great way of going about it as it takes your fitness into account. As you get fitter, your RHR drops and the zones shift accordingly. Garmin autodetects LTHR but it's usually a couple of beats below my actual LTHR. For the marathon, it had it at 169 so I went out conservatively, using that as my upper limit. Still, with an average HR of 166 in the marathon, I assume it's a few beats higher, probably 171-173. I can't really imagine being just 3 beats below LTHR for an entire marathon. When I had my anaerobic threshold measured in a lab and ran a marathon all out in the same training period, marathon HR was about 5-7 BPM below the lab measured value. I think that's also a question that everyone has to find out for themselves, how many BPM below your threshold you can run a marathon. Or in your case, how many BPM below Z5.