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Over 60's training

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Torque Steer Dec 2024 10:40am, 16 Dec 2024 184 posts	Quote Pin Torque Steer @NZD spoilt for choice Very pleasing HR for your effort so the aerobic component looks in good order. Fine cropped grass v concrete - no contest! @EarlyRiser that's a fine looking sports complex. Tarmac is a good surface to run on as it has some give in it - particularly when it gets hot, or sticky in your summer temperatures - and it can be more forgiving than the synthetic surfaces in stadiums which are sometimes tuned for faster running over short/medium distances and can knacker the legs of the long distance runners! Well my pickaxe wielding did produce results - stiff back and even stiffer shoulders and my legs were totally shredded, so, facing a constant headwind of 30+ mph, I bailed out after a mile or so and had a chat with a dog walking friend A third consecutive >20 miles/week may now prove difficult as I have various events to attend most/all of which involve food and alcohol, the latter of which I do appear to have shrugged off my aversion to:-) Strangely my problematic knee feels better than normal despite its unusual workout yesterday Wordle in four
Torque Steer Dec 2024 2:41pm, 16 Dec 2024 185 posts	Quote Pin Torque Steer Garmin sent me an email detailing the changes/upgrades in their software. This what they have to say about determining lactate threshold level The Firstbeat method of lactate threshold detection used in Garmin devices relies on the fact that your respiration rate — how hard you are breathing — can be detected through analysis of your heart rate variability (HRV). The process of inhalation and exhalation produces tiny changes in the interval between heartbeats (HRV). When these variations are decoded and combined with other performance data, your device can recognize the simultaneous changes in your heart rate to indicate when you are performing above your lactate threshold. How can this help you? Your lactate threshold is the single best determinant of your endurance performance capacity. As your ability to cover long distances at a faster pace increases, you’ll see increases in your lactate threshold. This metric is also a valuable resource for recognizing the personal training zones that will boost your individual performance. That’s because your training will be based on real physiological state transitions in your body instead of arbitrary percentages of your maximum heart rate. and a lot more besides! Still not suer how it ended up giving me a LT level of 169
NZD Dec 2024 11:21pm, 16 Dec 2024 245 posts	Quote Pin NZD @EarlyRiser Impressive sports facility indeed. Inner orange loop = left half? A lot more basic locally here in the area where we live. @Torque Steer yes, basically the same for my Suunto watch (also uses Firstbeat), except they call it "anaerobic threshold" rather than lactate threshold. According to the font of all knowledge (Google AI!): 'Anaerobic threshold The point at which the body's energy demand exceeds the aerobic system's capacity, and the body begins to rely more on anaerobic metabolism. AT is often referred to as "redlining". Lactate threshold The point at which blood lactate concentration begins to increase rapidly. This occurs when lactate production exceeds lactate clearing. In practice, AT and LT typically occur at a similar exercise intensity.' And from elsewhere: strengthmatters.com "To everyone except sport scientists, these terms are interchangeable. But the key difference is that lactate threshold is determined by measuring the amount of lactate in the athlete's blood during a lab test, rather than measuring oxygen consumed for the anaerobic threshold." Neither of course being how Firstbeat determine it. That said, checking back over my records, Suunto's AT value for me (159) seems pretty spot on. They would have plenty of data crossing that threshold to work with (parkruns, etc). The increase to 169 in your case does seem odd. My guess would be that with the update, they recalibrated users LT value. They presumably used the most recent available data for exercises crossing the LT. In your case, that will possibly have been data from a couple of years ago? If so, an LT of 169 is impressive! Another interval session on the 400m grass track this morning. This time 3 laps warm up, 14 intervals (half on, half off), and 3 wind down. 'Speed' bits mostly at around 4:45 +/- pace. Legs still jaded/biting a little but at least eased off a bit after initial intervals. More at issue, my pace during the speed bits is probably only about what I like it to average in the race! Very much doubt my ability to maintain that pace over 5k though 🙁. HR record seems odd in a few places. Started out in sync with the intervals but then they often seem out of sync? Around 20', HR does not drop back much until after the start of the next speed bit, then remains high for all the next slow segment. Back to 'normal' by around the 25' mark, but for just one cycle. Then little correlation with pace over the following 4 intervals. Not certain if this is just dud HR recording or interplay with variable wind and sun. Warm (~21C) with brief residual spits of rain at the start then part cloudy with periods of full sun. ...?
OO61 Dec 2024 11:26pm, 16 Dec 2024 607 posts	Quote Pin OO61 Google A1 wow!
Torque Steer Dec 2024 10:46am, 17 Dec 2024 186 posts	Quote Pin Torque Steer @OO62 - it is a bit worrying how much information is collected and analysed on devices isn't it? How long before insurance companies insist in full disclosure... @NZD I am being a bit dim - "half on, half off" - 200m at pace and 200m recovery or 400m of each? The graph is a bit blurred - or my eyes are! The last four just look like dodgy data pick up but the maxHR effort looks very consistent throughout and that is what intervals are about - getting repeated effort at those high levels. Lactate is funny stuff - it is actually a pat of the energy cycle in that the body uses it to as a supplementary energy source until it can't - ie when the body is producing too much and that's when the AT/LT gets exceeded. Trying to think of when I last did any high end stuff and its probably some 400m and 200m intervals early in the year when I thought I had my thyroid and knee issues under control - foolish thoughts 'tis the Hash Xmas Lights run tonight so not much LT activity will be displayed, more a tour of the hostelries that have hosted us during the year in town and the festive lights on display followed by food and drink
NZD Dec 2024 11:33am, 17 Dec 2024 246 posts	Quote Pin NZD Brief clarification. Yes, 200m at pace, 200m recovery. Appreciate it wasn't the clearest terminology! Bottom image is blurry. ~~strava~~ heat map (with my run overlaid in red). Have fun tonight (but don't forget, what goes on easily weight-wise, doesn't come off so easily 😁). No, ignore that, have an enjoyable evening.
EarlyRiser Dec 2024 3:11pm, 17 Dec 2024 1,541 posts	Quote Pin EarlyRiser @Torque Steer enoy hash tonight! re. data logging on devices. Secretly I'm still pleased to have nothing more than a trusty Timex Ironman. No uploads there. Having got back into both running and lifting weights, I've written a blog on how I handle concurrent endurance and strength training. Feel free to criticize or ignore!
Torque Steer Dec 2024 5:27pm, 17 Dec 2024 187 posts	Quote Pin Torque Steer @NZD aahh pleased that was the case otherwise your times would have looked very impressive:-) - not that they aren't anyway! 200m intervals only get the LT levels up very briefly, if at all, 400m certainly gets there if one can prolong the agony! @EarlyRiser after my pickaxe endeavours, or at least the aftereffects, I may go back to weights myself It is normally a good night out and the weather, for once, looks good. I will, of course, be very strict in my consumptions.... Wordle in three today
Torque Steer Dec 2024 5:27pm, 17 Dec 2024 188 posts	Quote Pin Torque Steer @Welshpoppy - where are you? Still delivering parcels:-)?
Welshpoppy Dec 2024 5:46pm, 17 Dec 2024 5,219 posts	Quote Pin Welshpoppy Sorry you know how heavy some of those parcels are Well I was disappointed with my time especially as we had good weather for once no wind or rain.It was cold and sunny infact a little warm for me but then I was bundled up in my Santa suit.This year for those of us smaller than XL we got a teenager suit.So you would think the trousers would stay up..... It was nice to be at a race and support is always great for race.But I was too far back and congested in first mile and I could not get passed people also trousers fell down to knees so had to stop and take them off which cost me more time. Each mile I got faster after first mile, but I ran out of esplanade another mile and I may have cracked it.I was a minute faster than last year 33.10 and it equalled a time in training over the Park. I am aiming to run up there every two weeks and alternate at park to try to get timedown. I have run every day since and Sunday was LSR 8 miles longest in 7+ weeks.Rest day today as PT session and last one till 2025 and I deadlifted 60kilos which is a good way to finish my year,