Low HR Training

"Expose Your Slow Twitchers" Daily Maffetone and/or Low-HR Training Reports (Read 23097 times)

Can I be Frank


Walk This Way...this way

    bf, welcome to the infinite loop...

     

    Midway Thursday:  LSD Day 67, 5PM HS Track, 24C, 22C dp, cool drizzle, MAF=138

     

    10k huaraches 1:16:02 HR: 127 pace: 12'09"mpm

     

    Nice, easy 10k in the cool drizzle at MAF-11.

     

    My weight this morning was 65.1kg, or about 64 days until I hit my target of 59kg.  

     

    Since today is Day 67 of my MAFing, that means I'm past the half way mark.  Yay!

     

    - Ken

     

    Thanks Ken.
    The infinite loop might be less confining
    if one were to build sufficient speed,
    slingshot around Jupiter,  and journey
    to distant galaxies..
    Now where can I get a good rocket booster?   Cool

     

    Congrats on your 67 day milestone!

    bf



    kfmfe04


      Thanks Ken.
      The infinite loop might be less confining
      if one were to build sufficient speed,
      slingshot around Jupiter,  and journey
      to distant galaxies..
      Now where can I get a good rocket booster?   Cool

       

      Congrats on your 67 day milestone!

      bf

       

      Aye.

       

      I guess if you did the slingshot close enough to a heavy body, you could warp space-time in order to travel backwards in time...

      Alternatively, you could choose to jog @MAF, which in a relative sense, is jogging backwards.

       

      Chafing Friday:  Easy Day 68, 5AM HS Track, 24C, 23C dp, wet track, MAF=138

       

      7k barefoot 0:52:07 HR: 121 pace: 11'53"mpm

       

      Was planning to do huaraches this morning, but had some chafing on my right heel.

       

      What to do?  Go bare, of course! 

       

      Felt good at 5k, so tried to do 10k, but km 6 and 7 came too slowly, so I called it a day.

       

      At a whopping MAF-17, my take is, leg muscles are still fatigued from the jog less than 12 hours previous.  The low HR indicates that the cardiovascular system was fine, especially at these temperatures.

       

      The interesting thing is, I had a record efficiency rating of 1.60 today, so nothing lost from going slower.

       

      - Ken

      Age:42, MAF:138, 168cm/5'6", 62.2kg/137lb (from 73kg/161lb), BF: 14.9%

      Goals:  MAF10k@56:50, 59kg/130lb (32 days to go)

      Stage: Trying to get back to MAF Base Building after muscle strain injury

      My Training Log

       

      jimmyb


        1:27:00

        5.01 miles

        17:08 pace

        81°F

         

        18:18  91

        17:08 112

        17:08 116

        17:08 119

        17:08 120

        00:09 120

         

        Longest block of running since I started back.

        Ran the whole way after the first 14:00 of walking in a zone of 108-120 bpm.

        Didn't have to walk to stay in the zone.

         

        Have a great weekend!Cool

        Jimmy

        Log    PRs

        labhiker


          Good job staying within the very low zones, certainly at 81F! 

          labhiker

            MAF run at lunchtime

            3.85 miles

            10:28 average pace

            138 average HR

             

            Mle 1 = 10:18 pace, 132 HR

            Mile 2 = 10:22 pace, 139 HR

            Mile 3 = 10:30 pace, 139 HR

            0.85 = 10:43 pace, 142 HR

             

            I'm finally feeling like I'm making some gains again since my bout with MTSS at the end February, begiining of March.

             

            The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff

             

            2014 Goals:

             

            Stay healthy

            Enjoy life

             

            kfmfe04


              Hot-As-Hell Saturday:  Not-So-Easy Day 69, 10AM HS Track, 31C, 23C dp, hot, MAF=138

               

              5k huaraches 0:38:21 HR: 134 pace: 12'16"mpm

               

              Had a Quarter Pounder last night after a 30min swim, so I wanted to test whether the beef (iron?) would give me extra energy today.

               

              My initial km 1 of 7'01"kpm (11'13"mpm) indicated that it didn't hurt, but 31C=87.8F was just too much to handle.


              I steadily slowed down as my body couldn't dissipate the heat and I ended the 5k at 8'06"kpm (12'57"mpm).  The sun peeked in and out of the clouds.

               

              I lost 1.6l=0.42gallons of sweat in a little over half an hour;  usually, it takes me a 10k to lose this much fluid.

               

              Looks like sleeping in on a Saturday morning wasn't such a good idea...

               

              - Ken

               

               

              What a Hot Run looks like...

               

              KILOMETERTIMECHANGEAVG PACEAVERAGE HR

              1*Fastest

              7:01 -- 7'01"/km 128bpm

              2

              14:38 + 0:36 (-9%) 7'37"/km 132bpm

              3

              22:22 + 0:07 (-2%) 7'44"/km 138bpm

              4

              30:13 + 0:07 (-2%) 7'51"/km 139bpm

              5

              38:19 + 0:15 (-4%) 8'06"/km 136bpm

              Age:42, MAF:138, 168cm/5'6", 62.2kg/137lb (from 73kg/161lb), BF: 14.9%

              Goals:  MAF10k@56:50, 59kg/130lb (32 days to go)

              Stage: Trying to get back to MAF Base Building after muscle strain injury

              My Training Log

               

                12.66 miles, 11:36 avg pace, 143 avg HR.

                 

                Beautiful morning!  Ran down in the canyon and back with my wife the first 7 1/2 miles, then added a 4 mile loop by myself.  78 degrees, 46% humidity, DP 56 and SSW wind at 15 mph when I finished. 

                 

                Ended up letting my HR get too high, got warm quick and I have been taking antihistamines so that for sure didn't help.  Skipped my normal run on Thursday dealing with allergys. 

                 

                Good run, nice to have someone to run with for a change.  I'll be on vacation the next week so i'll try to get in some running, but I left the chest strap at home so no worrying about my heart rate for a full week!  I'll try to be good and run a slow pace though.

                Age: 46 Weight: 200 Height: 6'2" (Goal weight 195)

                Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 43:59; 5K 21:27

                Can I be Frank


                Walk This Way...this way

                  Sunday 24 June 2012

                  Mid-eighties temps and a dew point of 71 call for a walk/run undertaking.
                  2.01 miles required 29:15, but considering an 113 bpm average, "all is good"
                  ...And, once again, school-bus-monitor type taunting, is given the slip.

                  bf

                  Can I be Frank


                  Walk This Way...this way

                    Tuesday 26 June 2012

                    Mr. Goodrunner shows up today! Give a huge assist to Ms. Goodweather.
                    Had a nice low heart rate run/walk of some 3.35 miles (3:1 ratio). This
                    was sandwiched between 1.40 miles each of warm up/cool down.

                    She'll furiously rekindle tomorrow:

                    Wednesday:
                    Mostly sunny. Highs around 100. South winds around 15 mph with gusts

                    to around 25 mph. Highest heat index readings around 108 in the afternoon.

                    bf

                    labhiker


                      5:55am - warm, 86% humidity (HH)

                      5.2 miles at 120bmp

                       

                      Nice morning run however could feel the humidity.  This weekend is scheduled to be HH and will make for an interesting LR.

                      labhiker


                      Consistently Slow

                        10 +3 miles HR118/ 130 80 F /5:30 88F / 9:30

                        Run until the trail runs out.

                        2014***1500 miles 09/28/14

                        50miler 13:26:18

                        Race Less Train More

                         

                        Ana Trason  "Living Her Life"

                        "The Marble in The Groove"

                         

                        unsolicited chatter

                        http://bkclay.blogspot.com/

                          4.12 miles, 10:52 avg pace, 144 avg HR.

                           

                          Back home from my vacation. I got in 12 easy miles while on vacation with the longest run being a whopping 3 miles, but this is the first time to put on the chest strap in a week.  Got up late, so just a 4 miler this morning.

                           

                          Beautiful morning, 70 degrees, 72% humidity, DP 61, South wind 12 mph. Ran with my wife and she isn't into the LHR stuff, so I ended up going a little faster than I wanted but not too bad. Good run, hopefully the last week won't set me back too much.

                          Age: 46 Weight: 200 Height: 6'2" (Goal weight 195)

                          Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 43:59; 5K 21:27

                          labhiker


                            6am, 5.2 miles,  121ave,  rolling terrain, good HR control.   No complaints. 

                            labhiker

                              Recovery run after my 10 mile race yesterday.

                               

                              4.14 miles, 11:11 pace, 132 avg HR.

                               

                              Beautiful morning! 69 degrees, 68% humidity, DP 58, South wind at 9 mph. Felt very easy and HR ended up below target at a 132 avg. Pace not bad for a recovery run at 11:11 per mile. Nice run.

                              Age: 46 Weight: 200 Height: 6'2" (Goal weight 195)

                              Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 43:59; 5K 21:27

                                2.07 miles, 11:13 pace, 140 avg HR.

                                 

                                Quick run in my Vibrams right in the heat of the day.  Sunny and HOT! 94 degrees, 23% humidity and wind 16 mph out of the south. GPS messed up at the start, but I got the map edited - looks like it ended up an 11:13 pace, quite a bit faster than I thought. 

                                Age: 46 Weight: 200 Height: 6'2" (Goal weight 195)

                                Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 43:59; 5K 21:27