Low HR Training

"Expose Your Slow Twitchers" Daily Maffetone and/or Low-HR Training Reports (Read 20600 times)

lowgear1


Max McMaffelow Esq.

    posted: 6/30/2009 at 10:22 AM
    62 F   84 H   58 DP  Great weather continues
    I put in a 7.33 mile session with ~4 miles of running interspersed with walking over a hilly course.
    I computed the run average as 12:46 m/m and my running heart rate averaged 124 bpm.
    Entire session: 14:26 m/m at 113 bpm average.
    I suspect weather conditions played a major part in any improvements.
    Really felt like things were starting to come around.

    Maybe I'm finally becoming aware of the perils of overtraining, and training load limitations!

    7.33 Mile Potpourri

    lg
    ♪ ♫ Hey, hey, we're Maf Monkees And people say we monkey around. ♪ ♫ (The Monkees)
    Give me 12:59 in '09, please. I deserve it! (Maf of course)..No more teens! No more teens! (ME! ME! ME!)
    ♪ ♫ I Thank The Lord For The Night Time...And I Thank The Lord For You ♪ ♫ (Neil Diamond)
    jimmyb


      posted: 6/30/2009 at 11:42 AM
      modified: 6/30/2009 at 11:43 AM

      Stone Mountain

      sunny  w NW 10mph

      80º  41% humidity

       

      warmup  15:26


      downhills  128 bpm (MAF)
      5:46 (10:37) .54 mi
      6:00  (11:04) .54 mi

      6:00  (10:57) .55 mi

       

      17:46  1.63 miles @10.54 ave pace

       

      The rest intervals walking up the hill, I keep my HR at 118 bpm (MAF-10), walking if I have to (currently walking almost the whole hill).


      Did some downhill running today at the big rock. A little faster today. I'm walking the uphill back to the start of each interval, trying to keep my HR at 118 bpm. My current strategy to reduce the heat stress on my body is to cut time on feet about 30% and do 1-2 downhill workouts per week to stimulate the neurological speed.

       

       

      --Jimmy

      wanderingoutlaw


        posted: 7/1/2009 at 6:29 AM

        best feeling run in a long time

         

        4.98 miles (with shoes)

        50:15

        avg HR: 127

        max HR: 142 (MAF +4)

        temp/dewpoint: 67/56

         

        0.73 miles (barefoot)

        8:00

        avg HR: 128

        max HR: ? (but never went above MAF)

        John
        runnerclay


          posted: 7/1/2009 at 6:39 AM

          Good run   8miles      planned 6 miler      .5  mile hill repeats   plan to stay  within  maf 121-126  uphill 115-120

           

          2mile warm and cooldown

           

          Type Distance Time Total Time Pace Avg HR Max HR Notes
          Interval 1 Mi 14:41.09 14:41.09 14:42 114 126  
          Interval 1 Mi 14:10.99 28:52.08 14:11 120 131  
          Interval 1 Mi 14:11.88 43:03.96 14:12 117 129  
          Interval 1 Mi 13:12.65 56:16.61 13:13 121 129  
          Interval 1 Mi 13:00.89 1:09:17.50 13:01 121 130  
          Interval 1 Mi 13:10.34 1:22:27.84 13:11 122 132  
          cooldown

          2 Mi 29:59 15:00

          Run until the trail runs out.

          2012**Run 40 miles week

          50 miler**100 miler

           PR 5K**10K**26.2

          http://bkclay.blogspot.com/

          runnerclay


            posted: 7/1/2009 at 6:40 AM
            modified: 7/1/2009 at 6:42 AM
            Did not have F 305 set for .5 splits.Will plan workout next time.

            Run until the trail runs out.

            2012**Run 40 miles week

            50 miler**100 miler

             PR 5K**10K**26.2

            http://bkclay.blogspot.com/

            labhiker


              posted: 7/1/2009 at 7:14 AM

               

               

               

               

               

              5.1miles, rolling terrain, 62F

              humid

               

               

              Ave pace:

              12:14

              max. downhill "speed burst": 7:03

              ave HR:

              123

              (-5 below MAF target)

               

              RHR:

              50

               

               

               

               

               

               

               

               

               

               

              Lap

              Avg

              Dist

              min/mile

               

               

              1. A

              117

              0.997

              11:38

              mixed

               

              2. A

              120

              1.002

              13:17

              uphill

               

              3. A

              124

              0.997

              12:51

              uphill

               

              4. A

              125

              1.002

              12:01

              mixed

               

              5. A

              127

              0.998

              11:38

              down

               

              labhiker

              lowgear1


              Max McMaffelow Esq.

                posted: 7/1/2009 at 9:15 AM
                "Don't forget your wrap!"...Yes, mothers used to talk like this.
                July 1, 2009
                Not to rub it in, but....58 F   54 DP!!!!   6:30 am

                3.37 Miles walk
                1/10 Mile trail markers take from 173 to 177 strides, with a walking pace of 13:58 m/m and up.

                Please don't inform my therapist.

                OCD..UC?

                lg

                ♪ ♫ Hey, hey, we're Maf Monkees And people say we monkey around. ♪ ♫ (The Monkees)
                Give me 12:59 in '09, please. I deserve it! (Maf of course)..No more teens! No more teens! (ME! ME! ME!)
                ♪ ♫ I Thank The Lord For The Night Time...And I Thank The Lord For You ♪ ♫ (Neil Diamond)
                lowgear1


                Max McMaffelow Esq.

                  posted: 7/1/2009 at 9:17 AM
                  Quote from wanderingoutlaw on 7/1/2009 at 6:29 AM:

                  best feeling run in a long time

                   

                  4.98 miles (with shoes)

                  50:15

                  avg HR: 127

                  max HR: 142 (MAF +4)

                  temp/dewpoint: 67/56

                   

                  0.73 miles (barefoot)

                  8:00

                  avg HR: 128

                  max HR: ? (but never went above MAF)

                   Those 50 something dewpoints are the bomb! I recommend them.

                  lg

                  ♪ ♫ Hey, hey, we're Maf Monkees And people say we monkey around. ♪ ♫ (The Monkees)
                  Give me 12:59 in '09, please. I deserve it! (Maf of course)..No more teens! No more teens! (ME! ME! ME!)
                  ♪ ♫ I Thank The Lord For The Night Time...And I Thank The Lord For You ♪ ♫ (Neil Diamond)
                  C-R


                    posted: 7/1/2009 at 1:34 PM

                    Switching to early morning runs now. Temp was in the 60s with mid humidity. Very nice. 7.8 miles at 1:09:26 or 8:54 pace. AHR 130 (MAF - 8) with a peak of 139. This was one of my best runs in a long time.

                     

                    Jimmy - I like your strategy (as does Dr. M). Keep cool down in GA.

                     

                    John, LG, Clay, et al - its great watching your continued improvement.

                     

                    All we have to do is make it through the dog days of summer.......


                    "He conquers who endures" - Persius
                    "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel
                    wanderingoutlaw


                      posted: 7/2/2009 at 6:08 AM

                      nice easy run this morning

                       

                      2.75 miles

                      29:50

                      avg HR: 121

                      max HR: 139 (MAF +1) just before the finish

                      temp/dewpoint: 72/64

                      John
                      runnerclay


                        posted: 7/2/2009 at 6:16 AM

                        Recovery run   Planned  MAF -10(111-116).More of a recovery needed by the looks of the run MAF -20.

                         

                        Date: 7/2/2009 5:23 AM
                        Type: Easy
                        Distance: 2.01 miles
                        Duration: 33:34.27
                        Pace: 16:43 / mile
                        Weight: 51 lb
                        Heart Rate: Rest: 160 / Average: 106 / Max: 115
                        Weather: 62° F
                        Notes: DP 57 H71
                        Statistics: Calories: 78
                        VO2 Max: 15.1

                        edit  delete

                        Intervals (GPS Interval)
                        Type Distance Time Total Time Pace Avg HR Max HR Notes
                        Interval 1 Mi 17:18.34 17:18.34 17:19 109 115  
                        Interval 1 Mi 15:29.18 32:47.52 15:30 103 111  
                        Interval 0.01 Mi 0:46.75 33:34.27 1:17:55 95 102  

                        Run until the trail runs out.

                        2012**Run 40 miles week

                        50 miler**100 miler

                         PR 5K**10K**26.2

                        http://bkclay.blogspot.com/

                        lowgear1


                        Max McMaffelow Esq.

                          posted: 7/2/2009 at 9:16 AM
                          modified: 7/2/2009 at 9:21 AM
                          More bliss:
                          63 F   93 H   61 DP

                          2.50 mile run plus w/u and c/d for a 5.24 mile total.

                          I've taken the "less is more" attitude to heart.
                          I hope the eventual return of high dewpoints doesn't burst my bubble, but for now I'm gonna ride the pace train!

                          Gotta be a little fitness improvement, I would guess?!

                          Magic in the air!....12:32 @ 119  ?!

                          lg

                          ♪ ♫ Hey, hey, we're Maf Monkees And people say we monkey around. ♪ ♫ (The Monkees)
                          Give me 12:59 in '09, please. I deserve it! (Maf of course)..No more teens! No more teens! (ME! ME! ME!)
                          ♪ ♫ I Thank The Lord For The Night Time...And I Thank The Lord For You ♪ ♫ (Neil Diamond)
                          C-R


                            posted: 7/2/2009 at 2:03 PM

                            MAF test today - results were a little suspect but perhaps last weeks rest helped.

                             

                            Interval 1 Mi 9:35 9:35 9:35 122 129  
                            Interval 1 Mi 8:16 17:51 8:16 136 138 Mile 1
                            Interval 1 Mi 8:17 26:08 8:17 137 138 Mile 2
                            Interval 1 Mi 8:23 34:31 8:23 138 138 Mile 3
                            Interval 1 Mi 8:28 42:59 8:28 138 139 Mile 4
                            Interval 1 Mi 8:35 51:34 8:35 138 140 cool down

                             

                            8:21 avg pace at MAF.

                             

                            I will do agian next week to verify.


                            "He conquers who endures" - Persius
                            "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel
                            lowgear1


                            Max McMaffelow Esq.

                              posted: 7/2/2009 at 3:26 PM
                              Quote from C-R on 7/2/2009 at 2:03 PM:

                              MAF test today - results were a little suspect but perhaps last weeks rest helped.

                               

                              Interval 1 Mi 9:35 9:35 9:35 122 129  
                              Interval 1 Mi 8:16 17:51 8:16 136 138 Mile 1
                              Interval 1 Mi 8:17 26:08 8:17 137 138 Mile 2
                              Interval 1 Mi 8:23 34:31 8:23 138 138 Mile 3
                              Interval 1 Mi 8:28 42:59 8:28 138 139 Mile 4
                              Interval 1 Mi 8:35 51:34 8:35 138 140 cool down

                               

                              8:21 avg pace at MAF.

                               

                              I will do agian next week to verify.

                               

                               

                                 WTG Norm!!  

                               

                              lg

                              ♪ ♫ Hey, hey, we're Maf Monkees And people say we monkey around. ♪ ♫ (The Monkees)
                              Give me 12:59 in '09, please. I deserve it! (Maf of course)..No more teens! No more teens! (ME! ME! ME!)
                              ♪ ♫ I Thank The Lord For The Night Time...And I Thank The Lord For You ♪ ♫ (Neil Diamond)
                              runnerclay


                                posted: 7/2/2009 at 6:31 PM
                                Quote from C-R on 7/2/2009 at 2:03 PM:

                                MAF test today - results were a little suspect but perhaps last weeks rest helped.

                                 

                                Interval 1 Mi 9:35 9:35 9:35 122 129  
                                Interval 1 Mi 8:16 17:51 8:16 136 138 Mile 1
                                Interval 1 Mi 8:17 26:08 8:17 137 138 Mile 2
                                Interval 1 Mi 8:23 34:31 8:23 138 138 Mile 3
                                Interval 1 Mi 8:28 42:59 8:28 138 139 Mile 4
                                Interval 1 Mi 8:35 51:34 8:35 138 140 cool down

                                 

                                8:21 avg pace at MAF.

                                 

                                I will do agian next week to verify.

                                 Wow, :19  increase.WTG.

                                Run until the trail runs out.

                                2012**Run 40 miles week

                                50 miler**100 miler

                                 PR 5K**10K**26.2

                                http://bkclay.blogspot.com/
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