Adarq.org

yes, i guess that's right. but obviously the pace-HR connection depends on a lot of things, even within one person. anyway, i will not get too bent out of shape about it.

- SubT 3 x 10 mins
-- warm up (including 3 x 100m strides)
-- intervals @ 4:16, 4:16, 4:15 w/ 60-75s rest
-- cool down
again just resting until HR gets back down into the 120s, seems more than adequate for this workout. pace was on the quicker end for what lactrace tells me it should be, but RPE 6-6.5. ¯\_(ツ)_/¯ it was beautiful out this morning, which obviously helped after the heat and humidity of the last week. i will take it extra easy tomorrow because 17+ km followed by today's longer-than-usual workout means i should be careful about load.

the friend who i did the trail run with the other weekend came and did the first couple sets with me and then shifted to 400s. he's trying to break 5:00 in the mile. ran 5:01 a couple weeks ago. pretty quick for early 40's!

good question. mid to upper 160s for the marathon and upper 160s to mid 170s for the half. watch tells me threshold HR is 155, and that subjectively feels like a point at which running gets more costly. but then again, i went back and re-read davis's articles about LT1 and LT2 and he points out that HR% estimates are incredibly imprecise (or rather, that they vary so much from runner to runner that they're hard to use well). he suggests setting LT2 at 90% of 5k pace and working around that, which would be 4:12 based on my recent 19:07. that's quite a bit slower than estimates on lactrace (4:05-4:07) or coros (4:06). so perhaps i'll just stick with the lactrace paces, heat-adjusted, and not worry so much about HR.

If LT2/threshold is meant to be roughly what you can sustain for an hour, then your threshold HR has to be higher than your average in the half, right? (pace adrenaline/race day modulations). But yeah setting based on races and relying on pace is what Copeland recommends too (iirc the 3/6/10 min reps are roughly at 60/90/150 minute pace, which you can roughly calculate from here: https://www.finalsurge.com/tinman-calculator)

- run 1:40:38, 17.52 km
T+DI ~150 by the end of the run. felt good. HR peaked a bit higher than ideal (140) but only right at the end, on the quite steep climb back up to my house. overall average 127 so i'm not sweating it. same duration as last week's shorter distance, despite it being hotter, because all road.

7 hours time on feet this week, nice.

- SubT 10 x 3 min
-- warm up
-- intervals in 4:11-16, except 7 (4:35) and 8 (4:20), w/ 60s walking rest
-- cool down
took a longer break, about an extra minute, after rep 5 because i noticed HR had peaked above 160. average HR for the reps was in the 140s-150s, which is good, but i found it a bit hard to regulate the top end because (1) T+DI is 140 and (2) the track was closed so i did big loops around the schools and that isn't even close to flat. obviously, slowed down quite a lot on those two reps. still figuring things out.

what was your hr avg during the back halves of your recent half and marathon?

13-06-26

Run
- w/u
- 10 x 3' (1') [4:09 avg]
- c/d (including 4 x 15" strides)

Total, 11.58k, 1:01:10

Lift -- chins, dips, RDL, reverse nordic, calves