Good going Chris :-). Not everywhere in Scotland is extremely hilly though and apart from that our HMs generally don't head up them ;-). As a rule I reckon that anything with over 1% climb is a bit bumpy - my last half at Loch Leven had around 140m of climb so about a quarter of yours.
As for the spike - I reckon some interference. Overhead lines?
Hi all. Ive been back running for a couple of months now. Been lurking here but not posting as to tempt fate with the injury ravaged year i have had. Pace has been steadily dropping for a given heart rate. On thursday i went down the canal and did 5
Miles at 73% max hr. Boy was i suprised when it come out at 8.05 mm, really thought i had a big break through. Ran again Friday and today and the pace was back over 8.30 mm. Can a few degrees make that much difference? Or is it just a bedding in period for the new pace?
According to Matt Fitzgerald, 77% is the average top line of aerobic (I guess 1-3% variable for individuals). Jack Daniels says anything above around 60% is superfluous with regards to the benefits you get from easy running.
60% for me would be walking. The absolute minimum HR for me to be running would be around 70% and even then it would be a pathetic jog. I don't think Jack Daniels actually suggests running at 60%.
Everything you need to know about training with a heart rate monitor. Remember the motto "I can maintain a fast pace over the race distance because I am an Endurance God". Mind the trap door....
Gobi lurks here, but for his advice you must first speak his name. Ask and you shall receive.
A quote:
"The area between the top of the aerobic threshold and anaerobic threshold is somewhat of a no mans land of fitness. It is a mix of aerobic and anaerobic states. For the amount of effort the athlete puts forth, not a whole lot of fitness is produced. It does not train the aerobic or anaerobic energy system to a high degree. This area does have its place in training; it is just not in base season. Unfortunately this area is where I find a lot of athletes spending the majority of their seasons, which retards aerobic development. The athletes heart rate shoots up to this zone with little power or speed being produced when it gets there." Matt Russ, US International Coach
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Daniels Running Formula. The Definitive Wire.
Jul 2023
