Tight calves were the only side effect of running the Dungarvan 10, which I would have expected from the Vibrams. This did not affect my easy lunchtime recovery run on Monday @ 8:18 pace and my first sub-120 Avg HR run this year (118). This prompted me to run my second 5 mile constant HR evaluation run at the track this evening. 3 weeks ago I covered the 5 miles in 37:17. Tonight I was expecting a noticeable improvement.
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300m to go - pushing for home
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I warmed up with Denis and Tony with Denis reminding me that he also achieved 6 and 7 mile PBs (by 0:16 and 1:14 respectively) on his way to his 10 mile PB in Dungarvan on Sunday - so I at least can take the credit for pacing him to his 6 mile PB - although the figures suggest he did better after I abandoned him. More surprisingly he recorded an average HR of 80 over the 10 miles which suggests he could have broken 70 minutes if he worked up a bit more of a sweat ;)
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My own HR was pushing into the 170's during the easy paced warmup, which I put down to the cold temperature (hovering above freezing) but settled down after a while. However my HR was very erratic during the first 2 miles of my evaluation despite the even pace/effort and by the time it had settled down my mile splits improved slightly - suggesting the recorded HR during the first 2 miles was higher than my actual HR. Overall I averaged 140.2 HR for the 5 miles in a time of 36:23 - a 3 week improvement from 7:27 to 7:17 per mile for the same HR. The recovery to 120 HR of 41 seconds was slower than last time (35 seconds), which doesn't bother me too much. I'll wait for the next evaluation before drawing any conclusions.
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You're fit! Yes, the first 2 readings look out of place, so maybe an error from the Garmin. I sometimes get early errors or while warming up... have taken to soaking the contact bits in salty water first which does the trick.
ReplyDeleteEven so, an improved reading, but the previous run was down around 609 heart-beats per km.
Nice going with the 10 mile race. Very good workout to finish on strongly like that.
I love the HR data. Very interesting!
ReplyDeleteHi Grellan well done in the 10 mile.
ReplyDeleteI was just wondering since you mentioned a differnce in weight on your last post if it would have any effect on the heartrate values im just curious myself as to weather a pound here and there makes a differance..?
Rob, certainly any drop in weight should improve performance for the same HR as energy expended is directly proportional to the "load" you are carrying. I'm still carrying more that I want to - about 82.3kg for that evaluation. I was probably a few grammes heavier for the first eval.
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