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Sep 2022
10:05am, 1 Sep 2022
25,883 posts
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Dvorak
Another thing you can try is to run through some of the walks ie some intervals would be 120/30s. Especially good downhill 
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Sep 2022
11:53am, 1 Sep 2022
131 posts
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Pam runs
Dvorak. Thanks for the suggestion. I've managed 5x 1k in 5min (goal pace) before with 2min walk but I can't seem to decrease the walk time and maintain the run pace.
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Sep 2022
12:09pm, 1 Sep 2022
25,893 posts
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Dvorak
Pam, I wouldn't expect you to maintain your rapid 45s pace! 5x 1km fast with two minute rests is an impressive session. But tweaking it to say 2:10/0:50 or 2:30/1:00 could well bring a faster overall pace.
PS had a quick look at your training. I think maybe those HR zones could be adjusted upwards
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Sep 2022
1:11pm, 1 Sep 2022
132 posts
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Pam runs
My heart rate just comes from the watch and are totally random numbers. I even tried chest strap and they weren't much better. I never take any notice of them.
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Sep 2022
7:06pm, 1 Sep 2022
133 posts
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Pam runs
Tried longer intervals tonight as suggested.
4x 1km run hard/ 2min run really easy.
Distance. 3.14m
Time. 26.34min
Pace. 8.30min mile
Watts. 186.
Route was mainly downhill but it's not a bad starting point. 🏃
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Sep 2022
9:34am, 2 Sep 2022
5,626 posts
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steve45
Good suggestion there by Dvorak, glad you tried it out Pam and that's a fab outcome! I'd take downhill anyday!
Not sure about ignoring HRM entirely. Most on here will know that my emphasis on HR has been because my HR related to pace has shown my heart/respiratory system is struggling. Badly. That coupled with my brother experiencing the same symptoms January -March this year and having a heart attack really bothered me. He had immediate surgery and five stents as an emergency. Apparently he was "a minute" away from death! He has lived a life of maintaining fitness so it kind of came out of the blue.
An accurate HRM reading once you've past my a certain age can be a wise indicator to follow.
I continue to throw in "run doubles" on my run/walks but currently that's my limit Another five miler at 20/30 this morning along trails.
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Sep 2022
9:39am, 2 Sep 2022
35,300 posts
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EvilPixie
I find that the wrist based HR on the garmin is better when strap is tighter but I don't like a very tight strap ... but I also notice that if I forget my HRM and use the watch it settles after a mile or so
I don't bother with HRM for anything other than running (cycling when it happens) and I only eyeball my HR rather than monitor it as such.
I've noticed that Garmin has twice recently decided my zones are wrong! A couple or weeks ago it put them down a lot (probably because most of my runs have little effort in them so it assumed my MHR was lower) then after a couple of runs when I did put in some effort it increased them a bit!
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Sep 2022
9:51am, 2 Sep 2022
134 posts
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Pam runs
Evil pixie. I'm with you I don't like my watch tight so that's why I know it's not very accurate.
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Sep 2022
9:31pm, 2 Sep 2022
21,916 posts
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Columba
4 and a bit miles run/walked this afternoon; 4 minutes run, 1 minute walked. Felt hard; never stopped feeling hard.
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Sep 2022
10:41am, 3 Sep 2022
5,629 posts
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steve45
Four and a bit miles at 6am ....still quite dark today with full cloud and murky!
Continued 20/30 which was hard enough, I couldn't match anywhere near your four minutes run Columba. Still can't believe/accept that eighteen months ago I could run all of an eight miler! Hope to slowly and safely return to that but sometime next spring.
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