Adarq.org

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.

- 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.

12-06-26

Run -- 9.21k, 58:34

Notes

super windy again

11-06-26

Run
- w/u
- 6 x 1k (1'30") [4:18 avg]
- c/d with 3 x 15" strides

10.48k, 57:03

Lift -- chins, dips

Notes

decent decent

- run 59:54, 10.43 km
T+DI 152, summer is here. first time heading out the door with no shirt. HR rose a bit on the long climb up from the creek back to my house but overall average was still 126. and pace was obviously pretty slow, so biomechanically i guess load should still be okay.