Over 60's training

3 lurkers | 40 watchers

Torque Steer 16 Dec 10:40am, 16 Dec 2024 184 posts	0 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 16 Dec 2:41pm, 16 Dec 2024 185 posts	0 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 16 Dec 11:21pm, 16 Dec 2024 245 posts	0 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 16 Dec 11:26pm, 16 Dec 2024 607 posts	0 OO61 Google A1 wow!
Torque Steer 10:46am 10:46am, 17 Dec 2024 186 posts	0 Torque Steer @OO61 - 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 11:33am 11:33am, 17 Dec 2024 246 posts	0 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.