|
Jun 2020
7:08pm, 30 Jun 2020
30,354 posts
|
SPR
Temps probably making a difference?
|
|
Jun 2020
7:09pm, 30 Jun 2020
16,834 posts
|
Bazoaxe
yes, much cooler and also not much wind. A cooling shower about 3 miles in as well.
|
|
Jul 2020
1:20pm, 1 Jul 2020
1,692 posts
|
Brunski
Gobi could I run my Karvonen zones past you please? My resting HR is 34 and my max is 170.
For Karvonen I work out my zones at 170-34 = 136
Zone 1 upto 60% 115
Zone 2 upto 70% 129
Zone 3 upto 80% 143
Zone 4 upto 90% 156
My Lactate turnpoint when well trained is usually around 149-151 and I get to about 6:00-6:15 m/m at that pace.
Before now I was mainly working to % of max HR and doing the majority of my running at/under 70% (119bpm) and this gets me pretty fit, and my pace at that HR improves substantially as fitness increases.
My main 2 questions are what would be added by working higher in the zone 2 (toward 129) as opposed to at 70% of HR max?
AND what do you class as the grey zone? Would that be zone 3, or does it span into zone 4 as well? ?
Any advice most appreciated 
|
|
Jul 2020
2:00pm, 1 Jul 2020
70,597 posts
|
Gobi
Hi Bruns - zones look good
The logic on higher up Z2 is more aerobic endurance which will also support fat being burned as fuel, it is that simple. So all the good you get now and a bit more, that said you do not need to be running everywhere at 128 just be aware you can go to 129 and still be in Z2.
The gray area - there is some argument that it goes to about 85% which is on your Lactate turn point personally I am happy to think 80% top of Z3 for safety but your turn point being where it is does support 85% logic.
Zone 3 should not be ignored and it is worth doing a little running in there, it is not true speed work but could be called Tempo Light so if your volume is good (ie you are still at worst 75/25 but ideally 80/20 in effort split)and you do speedwork Tuesday and Thursday 10 - 20 mins on a Wednesday up to about 145 (maxing sure you stay below the turnpoint) would be fine.
|
|
Jul 2020
2:26pm, 1 Jul 2020
2,822 posts
|
J2R
Brunski, you're a bit of a physiological freak, if you don't mind me saying so! That's a VERY low resting heart rate, and also a very low HRmax for someone of your age. (I know there have been discussions of this before). Seems like you're shifted down 10 beats or so from the rest of us.
|
|
Jul 2020
2:27pm, 1 Jul 2020
70,608 posts
|
Gobi
J2R - I use 40 to a max of 180 as it average out, often see 37 and have seen 31 when I do sleep testing
|
|
Jul 2020
2:30pm, 1 Jul 2020
1,693 posts
|
Brunski
Top man cheers Gobi, that's helped greatly. I'm going to have a play running with the following outline and see how it goes!
So 80% Zone 1/2 - Zone 1 for recovery runs (after a workout maybe), the rest of runs still relatively easy between top of zone 1 and into zone 2. Avoid drifting into zone 3, apart from maybe the odd progressive effort where I might plan to get near lactate turnpoint by the end.
20% in Zone 4/5, so save this for reps/intervals, and the odd 5/10k effort/timetrial.
I will use this as a bit of a stencil for the next few months
|
|
Jul 2020
2:32pm, 1 Jul 2020
30,361 posts
|
SPR
Like that Gobi mentioned not ignoring Zones.
I guess there's specific HR training that talks about gray areas, but Hadd for example doesn't have gray areas.
IIRC (a long time since I looked), polarised training was more like 80/10/10.
|
|
Jul 2020
2:34pm, 1 Jul 2020
1,694 posts
|
Brunski
Haha, yeah I sometimes see 31 on my wrist based watch, but don't quite trust that. Whenever I count it manually it's not been lower than 34 (but part of that 3bpm increase may be the stress of counting it?).
My max HR has always been low, I've not got to 168 with a strap in a couple years, but saw 171 3 years ago that I trust the data fir so know I'm in the right ballpark for my zones!
|
|
Jul 2020
2:38pm, 1 Jul 2020
70,610 posts
|
Gobi
Nailed it Bruns :¬)
I saw 180 this year
SPR - I dont had, 10/10 ??
|
