HR Test
I do a standard Heart Rate test regularly just to see how my speed at easier paces is looking.
I run it as 1 mile @ 140 bpm (recovery pace), straight into 1 mile @ 150 bpm (easy pace), 1 mile @ 155 bpm (steady) and 1 mile @ 160 bpm (marathon pace). Finish with mile or so as close to 150 as possible.
At my very fittest I ran sub 7/mm at 140 bpm and sub 6/mm at 160 bpm but that was very fit and well rested.
Generally, I do this test as the only run of the day as running in the afternoon afects paces.
Have not done this for a while but last time out was in May just before a 36.30 10k and was as follows ...
1.00 139bpm 7:44
1.00 152bpm 6:50
1.00 156bpm 6:58
1.00 162bpm 6:30
1.15 146bpm 7:46
Last night, worked out as...
1.00 133bpm 7:51
1.00 152bpm 7:04
1.00 156bpm 6:39
1.00 165bpm 6:27
1.51 152bpm 7:30
Nice comparison especially afeer a tiring weekend and a tired afternoon run. Am sure I am close to similar shape for 10k but I do feel like I am getting fitter by the day now which is nice.
Will be good to do the same test again more regularly and see how it improves over time.
Tonight I will get out for another 10 easy/steady miles whilst watching the Hunts AC 10,000m track champs. So far I have run 205 miles in September which puts me a lowely 79th in the Fetch Monthly Training League :)
I run it as 1 mile @ 140 bpm (recovery pace), straight into 1 mile @ 150 bpm (easy pace), 1 mile @ 155 bpm (steady) and 1 mile @ 160 bpm (marathon pace). Finish with mile or so as close to 150 as possible.
At my very fittest I ran sub 7/mm at 140 bpm and sub 6/mm at 160 bpm but that was very fit and well rested.
Generally, I do this test as the only run of the day as running in the afternoon afects paces.
Have not done this for a while but last time out was in May just before a 36.30 10k and was as follows ...
1.00 139bpm 7:44
1.00 152bpm 6:50
1.00 156bpm 6:58
1.00 162bpm 6:30
1.15 146bpm 7:46
Last night, worked out as...
1.00 133bpm 7:51
1.00 152bpm 7:04
1.00 156bpm 6:39
1.00 165bpm 6:27
1.51 152bpm 7:30
Nice comparison especially afeer a tiring weekend and a tired afternoon run. Am sure I am close to similar shape for 10k but I do feel like I am getting fitter by the day now which is nice.
Will be good to do the same test again more regularly and see how it improves over time.
Tonight I will get out for another 10 easy/steady miles whilst watching the Hunts AC 10,000m track champs. So far I have run 205 miles in September which puts me a lowely 79th in the Fetch Monthly Training League :)
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