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Feb 2009
11:48am, 18 Feb 2009
5,449 posts
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Girlie
Lizzie- I haven't checked RHR recently and really shoudl. Max was set in a race in 2007, so maybe I ought to run up Windsor Road again soon to see if it has changed!
Tiny Tia- That's the reason I posted, I was really chuffed with the pace for a relatively little effort for me.
I tend to use a pace, but keep an eye on HR so slow down if it is creeping up a bit too much. I find it an excellent way for me to safely do speedwork as I run the hard sections at 80-85% WHR and know I have made enough effort to class the session as hard.
The run figures are in my training log as I uploaded it from Garmin
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Feb 2009
11:49am, 18 Feb 2009
970 posts
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Tinytia
Great improvements Girlie 
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Feb 2009
11:50am, 18 Feb 2009
1,031 posts
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Mykey
Girlie-I concur your Max HR might be incorrect but if I remember last time you tried to do the test you ended up injured...or was that just doing the intervals?
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Feb 2009
11:56am, 18 Feb 2009
5,451 posts
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Girlie
Mykey- it was mainly doing intervals that caused me injury, the Max HR was set in a sprint at the end of a race and I haven't got near it since. Will see about running up the hill again shortly, but don't want to risk yet another injury in the buold up to another marathon
Last time I took RHR it went to 44 and left me with an unworkable 70% so upped it again.
For me HR training is good for safe speedwork and for easier runs when I don't want to push things, otherwise I run to how I feel, which is generally around 70-75% anyway for a much better pace.
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Feb 2009
12:03pm, 18 Feb 2009
42 posts
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Lovely Lovely Gorgeous
Ian M said "A reminder too that 70% is the absolute maximum and is probably way too hard for most folk."
oops - I've been trying to stick to the 70% number exactly, even though it felt a bit too hard - i.e. I couldn't chat that easily, and certainly couldn't sing Angels along with Robbie W.
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Feb 2009
12:10pm, 18 Feb 2009
5,454 posts
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Girlie
I think we're at cross purposes here, my run today didn't feel hard at all.
I don't find 70% runs hard at all, the trouble with keeping below 70% for me is it is too slow and affects my overall performance.
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Feb 2009
12:17pm, 18 Feb 2009
1,032 posts
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Mykey
...which is what makes me think your max HR is wrong. However at the end of the day you are enoying your running and you are getting PBs so it's working for you. The sticking to sub 70% didn't.
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Feb 2009
12:27pm, 18 Feb 2009
11,686 posts
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RooA
[delurk]
Just for Lizzie W:
5 miles; average HR - 145bpm (69% WHR); average pace - 13:52mm.
I just seem to be getting slower and slower at the moment. Interspersed with a very occasional reasonable run. I'm still holding out for some kind of miracle.
[relurk]
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Feb 2009
12:27pm, 18 Feb 2009
2,047 posts
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Lizzie W
Right. My name is Lizzie and I will do a "run" of max 70%WHR this week, before making any further commitment!
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Feb 2009
12:34pm, 18 Feb 2009
864 posts
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Deenzy
I have definitely seen an increase in pace after 8 strict weeks at 140 BPM, I was starting to question whether it was working but the pace seemed to suddenly jump from about 9.40 to 9.0 rather than a gradual transition which I expected. Much happier now as 9 seems like flying!! I have not done many (or any i think) runs at 70% for weeks and weeks but am planning to move up towards it over the next few weeks, the pace could be an eye watering 8.30 or so!! Whooosh
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