Adarq.org

idk i never pay attention to heart rate. how confident are you in the accuracy of the watch, anyway? iirc they're not nearly as accurate as a chest monitor. and how confident are you that your max HR is 182?

if you're really worried there's something wrong with your heart then i'd see a doctor. otherwise, i wouldn't sweat it if i were you. if the slow run "felt" relaxed and your breathing was easy then it was probably okay. i've written this on my own journal but i tend to set pace by steps per breath. my default pace for a 50 min-1 hour run is 4-5 steps for every in breath and every out breath. that corresponds to 4:50-5:00 per km depending on the day and route. can speak in complete sentences but have to take breaks between sentences. sunday long runs i should be able to speak in complete paragraphs unless i'm going up a steep hill. that corresponds to 5:40-5:50 per km. (tbh the slow runs "should" be slower but they take so little out of me and it'd be hard to go slower and still have my parents bike along, so whatever.)

if the high-HR sections early in that run felt hard, then i think you did the right thing by mixing in walking. sometimes your body is raring to go and sometimes it's fatigued. that's my $0.02: just focus on feel/LOE and stay consistent.

strong negative splits are a good sign, too, means you have more in you right now i think.

- run 1:55:32, 20.46 km
glorious day, dad came along on the bike.

- stretch

- run 1:51:35, 19.89 km
beautiful afternoon, mom came along on the bike.

- stretch

distracted by the coup attempt, did not make it out for a run. we've got a zoom with my brother and his gf soon to commemorate the third anniversary of our little brother's death so i'm out of time.

fuck fascists, fuck the police, fuck trump, fuck the GOP, and fuck any democrat who sincerely uses the phrase "reach across the aisle" or "move forward together".

- run 1:00:59, 12.24 km
struggle bus today, was breathing harder than normal for this pace. it's chilly but extremely humid out, maybe that's why.

- stretch

- push up x 25
- pull up x 9

IDK, my past attempts to taper have all felt overwrought and it never goes the way i think it's supposed to. partly because i don't think my training has ever been consistent enough that a proper taper is really necessary. i think you should just carry on as you've been doing, take an extra day of rest before the first "race" day, see how you do, and go from there. in my admittedly limited experience, time trialing is its own thing, very unlike normal workouts. this is the first time you'll really be doing it, right? so just pick a day and go for it, don't overthink it. you'll know more about how it feels and what you need to do to prepare in retrospect.

my $0.02.

what's the purpose of the extended hang?