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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on Today at 11:39:02 am »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)