Low HR Training

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what happens after 4 days off (Read 232 times)


run-easy-race-hard

    Ok, so I was on travel all week this week (actually, that's about all I've been doing for about the past 2 1/2 months for work) and did nothing for four days - no exercise at all. However, the weekend before, I felt that I was hitting a high point in fitness for the season. So, here's how things went and what happened after the break: Saturday, 8/16, 20.72 miles, 2:57:37 moving time, HRavg = 140 62 deg high, dewpoint 62 1 8:08 1.00 9.2 134 146 132 2 8:27 1.00 8.7 139 148 136 3 8:25 1.00 8.9 136 143 136 4 8:34 1.00 8.2 138 147 135 5 8:40 1.00 8.4 139 149 135 6 8:43 1.00 8.5 138 150 134 7 8:32 1.00 8.8 141 149 136 8 8:19 1.00 8.5 141 151 137 9 9:06 1.00 9.3 141 151 132 10 7:55 1.00 10.0 140 154 137 11 9:20 1.00 8.6 138 150 135 12 8:40 1.00 8.3 139 153 136 13 7:56 1.00 9.7 138 145 135 14 8:25 1.00 9.2 140 149 135 15 8:25 1.00 9.4 143 150 136 16 9:36 1.00 8.9 141 148 136 17 9:12 1.00 8.9 140 147 136 18 8:47 1.00 10.5 139 151 139 19 8:53 1.00 8.8 141 145 138 20 9:07 1.00 9.2 146 160 131 21 5:46 0.64 8.3 151 162 88 hill bike ride that afternoon (5 mile splits) 1 16:24 5.00 35.2 137 147 354 2 17:27 5.00 31.5 139 150 354 3 17:14 5.00 35.4 138 151 354 4 15:01 5.00 33.8 140 153 266 5 17:49 5.00 38.9 136 153 357 6 0:57 0.26 23.4 130 145 12 Sunday 8/17, ran with friend, 20.47 miles, 3:28:41 moving time HR avg = 127, high 68, dewpoint 64 1 9:22 1.00 8.4 127 138 134 2 9:34 1.00 8.4 126 139 137 3 9:29 1.00 8.1 124 132 135 4 9:56 1.00 7.1 124 132 135 5 10:09 1.00 7.4 126 138 138 6 9:58 1.00 7.7 126 139 137 7 10:00 1.00 7.6 124 140 134 8 10:34 1.00 8.2 126 141 135 9 10:22 1.00 8.0 124 137 135 10 9:29 1.00 7.4 122 132 135 11 9:54 1.00 8.3 125 134 132 12 10:17 1.00 7.3 127 139 137 13 10:34 1.00 7.4 125 139 133 14 9:48 1.00 7.2 124 134 136 15 10:33 1.00 6.9 129 137 136 16 11:36 1.00 7.1 129 138 134 17 10:33 1.00 7.6 129 148 135 18 11:14 1.00 6.9 131 143 140 19 10:43 1.00 7.1 128 143 133 20 11:01 1.00 9.0 136 146 128 21 4:33 0.44 7.6 136 142 60 hill bike ride that afternoon (very tired) 1 18:07 5.00 36.8 135 148 330 2 19:03 5.00 30.8 135 147 336 3 19:25 5.00 34.4 130 151 325 4 17:13 5.00 33.1 125 144 257 5 20:21 5.00 36.6 122 147 311 6 1:12 0.28 21.3 112 118 21 Monday, 8/18, 7.57 miles, 1:07:10, HRavg = 140, 59 deg, dewpoint 59 1 8:59 1.00 8.6 134 147 132 2 8:25 1.00 9.3 139 146 135 3 8:54 1.00 9.3 140 150 135 4 8:48 1.00 8.7 141 150 135 5 9:08 1.00 9.2 141 148 137 6 8:43 1.00 8.8 139 146 135 7 9:07 1.00 10.9 141 148 137 8 5:02 0.54 8.8 140 149 72 today, 8/23, 12.42 miles, 1:54:33, HR avg = 144 high temp 70, dewpoint 63 1 8:39 1.00 10.0 136 152 135 2 8:44 1.00 9.8 144 152 136 3 8:52 1.00 9.4 144 157 137 4 9:59 1.00 8.1 144 154 135 5 8:43 1.00 8.3 145 155 135 6 9:27 1.00 8.0 145 153 137 7 9:58 1.00 8.0 145 154 135 8 9:02 1.00 8.3 144 150 135 9 9:48 1.00 8.9 143 151 137 10 8:47 1.00 8.7 145 151 136 11 10:19 1.00 9.4 145 152 136 12 9:36 1.00 10.0 145 166 137 13 4:03 0.37 8.8 145 154 53 As always, you can look at the detail of about all of my runs at jesseleitner.motionbased.com. So I noticed two things that I had already learned in the past, but were good reminders. First, after a few days off, the first mile will only be slightly slower at the same heart rate, but heart will start to climb much more quickly than usual, and after about 10 miles, the pace slow down is very significant. Second, it becomes exceedingly difficult to control heart rate up the hills after this many days off. In fact, for a couple of my regular hills, I decided not to look a the monitor, but slow down and try to climb by perceived effort. I slowed it to where I didn't feel like I wasn't breathing hard at all. However, when I got to the top of the big hill, while I didn't feel winded at all and my pace was horrendously slow, my heart rate was 166. So much for perceived effort, especially when you're not in your prime of fitness.


    Just Be

      It'll be interesting to see how fast you get back to 8/16 condition. Hopefully your travel won't interfere with the 2 miler this fall! Smile I'll be there, barring any major life obstacles!


      run-easy-race-hard

        I can almost guarantee you my travel will interfere with the fall 2 miler and 10k! It's basically thrown everything out of whack. But I'd say it will probably be just under 2 weeks until I resume my fitness.


        Just Be

          Aww, I guess you can't exactly take a day off to run it if you're out of state. Tongue It's on the 8th.