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Vanilla are planning an update to the site on April 24th (next Wednesday). It is a major PHP8 update which is expected to boost performance across the site. The site will be down from 7pm and it is expected to take about an hour to complete. We appreciate your patience during the update.
Thanks all.
Vanilla are planning an update to the site on April 24th (next Wednesday). It is a major PHP8 update which is expected to boost performance across the site. The site will be down from 7pm and it is expected to take about an hour to complete. We appreciate your patience during the update.
Thanks all.
Don't stop moving...
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So doing a bit of looking over lunch at Heart Rate training...and it seems the first step is a Max HR test. I've lots of activities from last year or so, but they're all wrist based so dubious quality.
Therefore, I reckon I should do a updated one with chest strap. Was thinking of just doing a 5k TT (after warmup) this week. Be interesting to see where my 5k time is too..
anybody got any thoughts on this? is there a "better" way of testing max HR?
Haven't done it myself but the way I was told was basically get yourself a nice hill and peg it up it.
Or more specifically. I've seen this method on multiple sites. There doesn't exist a hill in my vicinity that'd take me 2 minutes to climb unfortunately.Warm up for 15 minutes on a flat surface. Build up to your usual training pace.
Choose a hill that will take more than two minutes to climb. Run up the hill once, building to as hard a pace as you could theoretically hold for 20 minutes. Return to the base of the hill.
Run up the hill again. Get your heart going at the best effort you could theoretically maintain for 3 kilometers. Observe your highest heart rate on the display. Your HR max is approximately 10 beats higher than the now-noted value.
Run back down the hill. Allow your heart rate to drop 30–40 beats per minute from where it was.
Run up the hill once again at a pace that you can only hold for 1 minute. Try to run halfway up the hill. Observe your highest heart rate. This brings you close to your maximum heart rate. You can use this value as your HRmax to set your training zones.
Make sure you cool-down for a minimum of 10 minutes.
I wouldn't use the watch reading. Fingers and watch would be what I'd use without a chest strap.0 -
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Dubh Geannain wrote: »Haven't done it myself but the way I was told was basically get yourself a nice hill and peg it up it.
Or more specifically. I've seen this method on multiple sites. There doesn't exist a hill in my vicinity that'd take me 2 minutes to climb unfortunately.
I wouldn't use the watch reading. Fingers and watch would be what I'd use without a chest strap.
I hear you on the fingers and watch, but surely if I'm at max HR, it will unlikely that I'll have the mental capacity or agility to count my own HR? :eek:
I (un)fortunately have a good selection of 2 minute hills around. Could look at that either.
@edinrunna - thanks, ill wander over to Lainey's log..0 -
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All change this week, a lot less buggy running for logistical reasons. Week 2 of the 80/20 Level 2 5k plan. Mileage wise my heaviest one in 2021. First impressions are positive, it seems quite consistent. The long runs aren’t crazy long, but the recoveries aren’t too short. (so far). I just seem to head out most days for a ~40min run.
Monday:
10km @4:58/km, HR Average: 144
First and probably not last attempt at the March challenge. I wanted to try the “easiest” bonus structure first to feel my way into so tried the +10 seconds per km approach, starting at easy +1min/km.
At slower than easy, it’s bloody hard. I think the GPS follows much more accurately if your pace is smooth. But I was slowing/stopping/sprinting at the end of the first few splits to hit the target.
Great run though, and a cheeky progression session. My HR was average 144 so didn’t work the body too hard. My highest HR at the end was about 160 so not even too much high intensity.
Tuesday:
7.7 @ 4:32/km HR:151 (avg), 175 (max)
Session was called Speed Play, warmup, then 5 x 2mins in Zone 4 with 2 mins recover and CD.
Enjoyed it, again I really was using perceived effort as a guide rather than the number on my watch for HR. The plan says Zone 4 is somewhere between your 15/20 minute effort a mile effort. Pace wise (3:36/km to 3:49/km), it looks a little slow, but my heart rate was fairly solidly up there for the last 3 reps. And I think I was fairly honest effort wise. It was noticeable that as the Reps went on, I was hitting the target HR more and more quickly within the rep.
So 2 theories, my pace has slowed a bit since 2020 (quite possible) and my legs were a little weary after LSR on Sunday and a (gently paced) Progression Run Monday. Either way, I’m comfortable I wasn’t cheating the session.
Wednesday:
8.3k @ 4:47/km HR: 139 (avg)
Foundation run, so mostly Z1/Z2 here. Felt fine.
Thursday
8km @ 4:51/km HR: 146 (avg) 171 (max)
Hill Reps #4
Got interrupted by a work call halfway through my warmup, but other than that this one went to plan. 10 x 30 second Z5 efforts up a hill in the area. Again really enjoyed this, and used landmarks to benchmark my efforts. All were
:30/km, and most :20/km (as best you can tell in such a short effort).
Love these short hill reps, the effort builds nicely but no rep feels bonkers because it’s short.
Friday
7km @ 4:56/km. Avg HR: 141
Plan called for 30 mins in Z2 with 5 mins in Z1 WU/CD. Executed it roughly, for a nice easy morning run.
Saturday
12.5 km with buggy @4:52/km, Avg HR: 143
Weekly LSR, which in the plan was ~11.5km, mostly Z2 with WU in Z1. So went a little long, I was painting more estates around Dundrum/Churchtown and misjudged.
My HR was well controlled for most of it, but the last 1.5km uphill with buggy and tiring it crept up into Z3 for sure.
Sunday
8km with buggy @ 5:00/km, Avg HR: 146
Recovery run, so needed to stay in Z1 for the entirety. This I did, (just about). It’s soooo hard to control pace that finely.
That said, legs were a little weary so didn’t have much go anyway. A fella whizzed by me at one point, and I just wanted to shout “I’m on a recovery run!”. haha
Looking forward to Zaytoon this evening...#youngatheart
Week: 62.8km (20km with the buggy)
YTD: 463.72km0 -
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shotgunmcos wrote: »Congrats! Double buggy or redundancy of buggy running now?
Babies can't buggy run until 6 months when they have some neck and core strength. So no double for a while. I have started him on a hard regiment of S&C though (aka tummy time)
Reckon the buggy might be more popular as a way to reduce the energy and noise over the next months!0 -
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Huge congrats, lovely news.
I think it's criminal that you weren't allowed to be there though
Hope mum is recovering well and big sis is adjusting to her new role!
Thanks. To be clear, I was allowed in for the last few hours of labour. I just wasn't allowed in for all the pre/early labour bit in Unit 3. So basically, out of the 36 odd hours my wife was in labour of varying forms in Holles St, I was with her for the last 5 or so.
Then was allowed be in for 2 hours per day for the rest of her stay.0 -
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