The Village Velodrome Appreciation Society

A blog about jitensha and jogging

Monday, June 18, 2007

95 minutes - taking it easy

I did my 90 minute course slowly today - but stopped the watch at 95 minutes. So I wasn't really running that much slower - I guess taking 5 minutes longer is the difference between pushing it and not pushing it.

I've got a heartrate watch, which I never wear, but Steve, if you've got a target heartrate for me (155-160 bpm?) I can try to hit that next time.

Knees were OK today. A couple of minor twinges and aches.

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3 Comments:

At 12:43 pm, Blogger Stephen Lacey said...

"I've got a heartrate watch, which I never wear, but Steve, if you've got a target heartrate for me (155-160 bpm?) I can try to hit that next time."

Unfortunately it isn't as easy as that. It would help if you had some idea of your maximum heart rate. I could take a guess and say that a good interim target for you would be 135 to 145 for longer runs and 140 to 154 for the slightly harder efforts. Keeping in mind that it will be a bit hard to get your heart rate up early in the run and hard to keep it down later in the run. I would really need your HRmax before I could finesse those numbers.

 
At 8:42 pm, Blogger oldsprinter said...

I haven't done an HR Max test since I was 18! Back then I seem to recall is was 197. Although that always beffled me because I also seem to recall spending entire races at over 200 sometimes (cycle track races up to 30km long).

Anyway, I'm unlikely to get a chance to get wired up for a proper test - so should I go for 220 minus my age, plus a few beats for fitness. Say, a max of 189? (Maybe that's what you've already figured to give me the numbers you have?)

And, re the other answer, give up my beloved 5km time trials! That's asking a lot. Five km is my favorite distance.

 
At 10:06 am, Blogger Stephen Lacey said...

I wasn't expecting you to get wired up. But if you wear your HRM in some 5k races/time trials and give it everything in the last lap, you ought to get darn close to HRmax. But high 180s/low 190s is about what I'd have thought. 188/189 would be a good working number. In which case maybe add 2 or 3 bpm to the upper limits I specified.

I knew you'd like my suggestion to give away the 5 km for a while! Well, if you do most of your training at those heart rates, it might be enough to see your knees go through steady recovery while still being able to line up for some 5k outings. The point is, don't thrash yourself in training.

 

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