Avg HR on easy runs

gearoidol

when im on long easy runs 10 - 15 miles my avg hr is about 155 - 162 bpm ,for me this would typically be 7:15 - 7:30 miling and the effort would feel very comfortable and sustainable.

Does this avg hr seem high for this effort ?
What is your avg hr on lsr's ?

I use a garmin 620 with a hrm run belt ,but have similar data with my previous 310xt.

Ososlo

the bpm you say is 'easy' effort running means nothing really unless you have your max hr and know what % of your max you're working. Easy for me is 75% of max of 185 bpm which is around a 10 min mile. At easy effort i'd be jogging at 135 bpm

First Up

Ososlo wrote: »

the bpm you say is 'easy' effort running means nothing really unless you have your max hr and know what % of your max you're working. Easy for me is 75% of max of 185 bpm which is around a 10 min mile. At easy effort i'd be jogging at 135 bpm

Echo that. Easy run at about 70-75 of max.

menoscemo

gearoidol wrote: »

when im on long easy runs 10 - 15 miles my avg hr is about 155 - 162 bpm ,for me this would typically be 7:15 - 7:30 miling and the effort would feel very comfortable and sustainable.

Does this avg hr seem high for this effort ?
What is your avg hr on lsr's ?

I use a garmin 620 with a hrm run belt ,but have similar data with my previous 310xt.

Depends what your max HR is.

If your max is about 200-210 the above seems a reasonable 'easy HR'

If your max HR significantly lower than 200 then you are not running at an easy pace tbh.

Another way of looking at this is what's your best Marathjon/HM/10k time?

RacoonQueen

gearoidol wrote: »

when im on long easy runs 10 - 15 miles my avg hr is about 155 - 162 bpm ,for me this would typically be 7:15 - 7:30 miling and the effort would feel very comfortable and sustainable.

Does this avg hr seem high for this effort ?
What is your avg hr on lsr's ?

I use a garmin 620 with a hrm run belt ,but have similar data with my previous 310xt.

Depends on your max / lactacte threshold but I would say your LSR HR and Easy HR are too high.

Easy run should be about 130bpm...LSR should be lower than 162! If I'm hitting 162 for a LSR I'm running too fast and my max is higher than most.

gearoidol

yeah my max hr is 186 so it seems im definitely running them way too fast,will go out this weekend and leave the watch on hr screen and judge pace from there ,thanks for the replies

menoscemo

gearoidol wrote: »

yeah my max hr is 186 so it seems im definitely running them way too fast,will go out this weekend and leave the watch on hr screen and judge pace from there ,thanks for the replies

That's the same max as myself. From your OP it seems like you are doing those runs at in and around Marathon Pace effort.
I'd suggest a HR of about 145 for an easy run. Try to cap it at that. You may find yourself going (at what feels like) ridiculously slowly at first but you will get used to it and with time your easy pace at that effort will improve a lot. This will translate up the line as your pace at higher effort levels will improve as well.
Basically don't fall into the trap of thinking that the pace is so slow and easy that it won't be improving your fitness. It absolutely will!!

TFBubendorfer

gearoidol wrote: »

yeah my max hr is 186 so it seems im definitely running them way too fast,will go out this weekend and leave the watch on hr screen and judge pace from there ,thanks for the replies

My max HR is similar to that and I run my easy runs at about 140 - though in actual fact I run them entirely by feel, not by HR.

Is that 186 measured or are you using one of those age-related formulas?

gearoidol

TFBubendorfer wrote: »

My max HR is similar to that and I run my easy runs at about 140 - though in actual fact I run them entirely by feel, not by HR.

Is that 186 measured or are you using one of those age-related formulas?

the new hrm run strap on the 620 seems very accurate compared to previous garmins so its measured on that,it auto updates the max hr value on the watch if you every break it (track session or during a race) .
the hr graphs looks very clean with no spikes so I do trust it

Toblerone1978

gearoidol wrote: »

the new hrm run strap on the 620 seems very accurate compared to previous garmins

Going off topic a small bit, what garmin did you have before 620? And was it worth the money to upgrade?

RacoonQueen

gearoidol wrote: »

yeah my max hr is 186 so it seems im definitely running them way too fast,will go out this weekend and leave the watch on hr screen and judge pace from there ,thanks for the replies

Any idea what your HR would be in a 10 mile race / half marathon when going flat out?
162 is way too high for a LSR for someone with a max of 186! Emphasis on the slow, you can never do these too slow. If you're doing a long run with MP miles etc it's a different case...

menoscemo

gearoidol wrote: »

the new hrm run strap on the 620 seems very accurate compared to previous garmins so its measured on that,it auto updates the max hr value on the watch if you every break it (track session or during a race) .
the hr graphs looks very clean with no spikes so I do trust it

That doesn't really answer TBF's question.
Sounds like the HRM is automatically assuming your Max HR is 186, but that would just be an assumption based on guesswork (220-age; any chance you are 34? )
There is a chance your max HR could be 220 or 170. Only way to find out is by doing some kind of Max HR test. You can then configure your garmin profile with an accurate Max HR and calculte your zones from there....

TFBubendorfer

gearoidol wrote: »

for me this would typically be 7:15 - 7:30 miling and the effort would feel very comfortable and sustainable.

What times would you do in a race?

gearoidol

TFBubendorfer wrote: »

What times would you do in a race?

PBS

17:53 5k
64:05 10 mile dungarvan a few weeks ago in rough conditions , 172 avg hr
1:39:50 cork to cobh 15 miler last year
Went through the half in cork to cobh in 1:26


Ran today , and behaved myself a little better when it came to pace


http://connect.garmin.com/activity/449786641



The 186 max hr figure is calculated by the highest hr recorded by the garmin over the last 3 months

menoscemo

gearoidol wrote: »

PBS

17:53 5k
64:05 10 mile dungarvan a few weeks ago in rough conditions , 172 avg hr
1:39:50 cork to cobh 15 miler last year
Went through the half in cork to cobh in 1:26


Ran today , and behaved myself a little better when it came to pace


http://connect.garmin.com/activity/449786641



The 186 max hr figure is calculated by the highest hr recorded by the garmin over the last 3 months

I'd say take that max Hr figure as being a fact until proven otherwise.
Your 5k PB would be faster than mine (18:22) but your 10 mile would be slower. If you 10 mile pace is 6:20- 6;30 then your LSR's should be a lot slower than 7-7:30/mile.
The garmin link for todays run looks good. Nice steady HR and pace. You will find If you keep doing Long runs like that you will improve endurance and your longer distance times will come down. I recommend doing LSRs quite a bit longer all the same. Even if not training for a marathon 14-18 mile runs should be standard.

TFBubendorfer

gearoidol wrote: »

PBS

17:53 5k
64:05 10 mile dungarvan a few weeks ago in rough conditions , 172 avg hr
1:39:50 cork to cobh 15 miler last year
Went through the half in cork to cobh in 1:26


Ran today , and behaved myself a little better when it came to pace


http://connect.garmin.com/activity/449786641



The 186 max hr figure is calculated by the highest hr recorded by the garmin over the last 3 months

Your times are similar to mine, though you do get relatively worse with longer distances. I'd say 7:15-7:30 is too fast for your easy runs. 7:30-8:00 would probably suit you better.

Keep your easy days easy.

gearoidol

menoscemo wrote: »

I'd say take that max Hr figure as being a fact until proven otherwise.
Your 5k PB would be faster than mine (18:22) but your 10 mile would be slower. If you 10 mile pace is 6:20- 6;30 then your LSR's should be a lot slower than 7-7:30/mile.
The garmin link for todays run looks good. Nice steady HR and pace. You will find If you keep doing Long runs like that you will improve endurance and your longer distance times will come down. I recommend doing LSRs quite a bit longer all the same. Even if not training for a marathon 14-18 mile runs should be standard.

I have been doing mostly 12-15 miles for lsr but breaking in a new partner today so went abit shorter but will be back to 13-15 next week.

I have only done 2 races over 5 miles the dungarvan 10 2014 and cork to cobh 2013 so went out abit easy to ensure I could last

KielyUnusual

I wore my HR strap for the first time in a long time on Saturday for a 4 mile warm up run to St Anne's Parkrun, the Parkrun itself and the warm down home.

Interestingly, my average HR (164BPM) for both the warm up and the warm down was identical, as was the pace (7.23/mi). This is despite the fact that the warm down was ran within 1-2 minutes of finishing the Parkrun and was in to a significant headwind running along the coast. My max HR during the Parkrun was 190BPM but this was a lot slower than my PB so I imagine it would be higher in a goal race.

Would this be typical of most people's experience with HR? Essentially my HR on the easy runs bares no relation to the perceived effort.

Warm Up
Parkrun
Warm down

rom

gearoidol wrote: »

PBS

17:53 5k
64:05 10 mile dungarvan a few weeks ago in rough conditions , 172 avg hr
1:39:50 cork to cobh 15 miler last year
Went through the half in cork to cobh in 1:26


Ran today , and behaved myself a little better when it came to pace


http://connect.garmin.com/activity/449786641



The 186 max hr figure is calculated by the highest hr recorded by the garmin over the last 3 months

It's clear that you need to focus more on endurance and slowing down on your long runs will improve that.

rom

KielyUnusual wrote: »

I wore my HR strap for the first time in a long time on Saturday for a 4 mile warm up run to St Anne's Parkrun, the Parkrun itself and the warm down home.

Interestingly, my average HR (164BPM) for both the warm up and the warm down was identical, as was the pace (7.23/mi). This is despite the fact that the warm down was ran within 1-2 minutes of finishing the Parkrun and was in to a significant headwind running along the coast. My max HR during the Parkrun was 190BPM but this was a lot slower than my PB so I imagine it would be higher in a goal race.

Would this be typical of most people's experience with HR? Essentially my HR on the easy runs bares no relation to the perceived effort.

Warm Up
Parkrun
Warm down

warmup was going up hill with wind. cooldown was against wind going downhill :pac:

gearoidol

rom wrote: »

It's clear that you need to focus more on endurance and slowing down on your long runs will improve that.

Thanks rom , my op question answered and proven on today's run

gearoidol

KielyUnusual wrote: »

I wore my HR strap for the first time in a long time on Saturday for a 4 mile warm up run to St Anne's Parkrun, the Parkrun itself and the warm down home.

Interestingly, my average HR (164BPM) for both the warm up and the warm down was identical, as was the pace (7.23/mi). This is despite the fact that the warm down was ran within 1-2 minutes of finishing the Parkrun and was in to a significant headwind running along the coast. My max HR during the Parkrun was 190BPM but this was a lot slower than my PB so I imagine it would be higher in a goal race.

Would this be typical of most people's experience with HR? Essentially my HR on the easy runs bares no relation to the perceived effort.

Warm Up
Parkrun
Warm down

Do u have any screenshot of the hr graph ?

Be sure to wet it prerun and if there are big spikes or anomalies u can't trust the data

KielyUnusual

gearoidol wrote: »

Do u have any screenshot of the hr graph ?

Be sure to wet it prerun and if there are big spikes or anomalies u can't trust the data

You may not be familiar with Strava but you can switch on the HR to be shown on the graphs. I do wet the pads prior to putting it on and the data looks good from the graphs. No spikes.

Garmin Linkhttp://connect.garmin.com/activity/449089781

gearoidol

KielyUnusual wrote: »

You may not be familiar with Strava but you can switch on the HR to be shown on the graphs. I do wet the pads prior to putting it on and the data looks good from the graphs. No spikes.

Garmin Linkhttp://connect.garmin.com/activity/449089781

Why does ur hr start dropping significantly 11 mins into the run on the garmin link ?

Micilin Muc

gearoidol wrote: »

Why does ur hr start dropping significantly 11 mins into the run on the garmin link ?

The graphs are skewed - basically his HR drops from 170 to 166bpm while his pace drops from 4:28min/km to 4:55min/km. Do a mouse-over to see the data.

gearoidol

Micilin Muc wrote: »

The graphs are skewed - basically his HR drops from 170 to 166bpm while his pace drops from 4:28min/km to 4:55min/km. Do a mouse-over to see the data.

I don't think so ,from 11:26 to 21:20 into the run his hr drops from 170 bpm to 156 bpm while maintaining or slightly increasing his pace but having re read his post this seems to be a warm down 2 mins after the parkrun so the hr at the started was probably still elevated from the race and it was dropping as he recovered down .

Micilin Muc

gearoidol wrote: »

I don't think so ,from 11:26 to 21:20 into the run his hr drops from 170 bpm to 156 bpm while maintaining or slightly increasing his pace but having re read his post this seems to be a warm down 2 mins after the parkrun so the hr at the started was probably still elevated from the race and it was dropping as he recovered down .

Maybe it was the direction of the wind, although every direction on Clontarf Road seems to be a headwind at times!

KielyUnusual

Micilin Muc wrote: »

Maybe it was the direction of the wind, although every direction on Clontarf Road seems to be a headwind at times!

It might be the direction of the wind. You do make a small change in direction at that point. I think the HR might relate somewhat to how I was feeling at the time. I was knackered for the first mile or two but felt a lot better as the run went on

Warm up
Parkrun

I think what this data is showing me, is that essentially I'm not as fit as I was last year. My HR for an easy run last year was 150bpm and the pace was 30 seconds quicker.

I need to get back to proper training again .

Old Run