19.5.14: Heart Rate Training
Summary
In order to prepare for the Lidingöloppet, I have to do quite a bit of hill training. Ordinarily, I'd use pace and time in order to see what I'm doing and how effective it is, which is good enough for most running. Unfortunately, when you're running uphill this is not such a good indicator! (4:00/km up 8% gradient is a lot harder than on the flat!). The solution to this is to measure heart rate whilst running rather than pace, from which an idea of the overall intensity can be seen, either from % of time in each zone (table above) or as the training impulse (TRIMP) value, using an exponential convolution of HR with running time (TRexp above). Last week I found a suitable watch for this - suitable being cheap and capable of computer interface - a Runtastic model on sale for 800Kr. in Claes Ohlson. As a bonus, this also has GPS, so my routes can be found here (and also on Strava as Jim Webb, when I bother to upload):
https://www.runtastic.com/en/users/jimw1234-dot-w/
Main Sessions
Tues: Hills at St Hans backar in Lund. 6x long big hill, 5xshort steep big hill, 1.5x2.5k lap of SHE course.
Weds: 20k along the Hardebergaspåret, inc 5k tempo @ 3.30-3.40/km pace
Thurs: Track intervals at Lunds CIP - 4x1km at 3.05/km pace, 200m jog recovery.5x400m, at <3:00, 30s recovery.
Sun: Repeat of Tues at St Hans
Races: (none)
Next week: 10k St Hans Extreme race on Thurs, so probably a rest day on Weds and just easy running at the start of the week (hence extra quality session last week). Will take the race as a hill training session, not tiring myself too much ahead of the Midtjysk Bjergløb on 1st June (and since I am still feeling the Lillebælt 1/2).
Summary
In order to prepare for the Lidingöloppet, I have to do quite a bit of hill training. Ordinarily, I'd use pace and time in order to see what I'm doing and how effective it is, which is good enough for most running. Unfortunately, when you're running uphill this is not such a good indicator! (4:00/km up 8% gradient is a lot harder than on the flat!). The solution to this is to measure heart rate whilst running rather than pace, from which an idea of the overall intensity can be seen, either from % of time in each zone (table above) or as the training impulse (TRIMP) value, using an exponential convolution of HR with running time (TRexp above). Last week I found a suitable watch for this - suitable being cheap and capable of computer interface - a Runtastic model on sale for 800Kr. in Claes Ohlson. As a bonus, this also has GPS, so my routes can be found here (and also on Strava as Jim Webb, when I bother to upload):
https://www.runtastic.com/en/users/jimw1234-dot-w/
Main Sessions
Tues: Hills at St Hans backar in Lund. 6x long big hill, 5xshort steep big hill, 1.5x2.5k lap of SHE course.
Weds: 20k along the Hardebergaspåret, inc 5k tempo @ 3.30-3.40/km pace
Thurs: Track intervals at Lunds CIP - 4x1km at 3.05/km pace, 200m jog recovery.5x400m, at <3:00, 30s recovery.
Sun: Repeat of Tues at St Hans
Races: (none)
Next week: 10k St Hans Extreme race on Thurs, so probably a rest day on Weds and just easy running at the start of the week (hence extra quality session last week). Will take the race as a hill training session, not tiring myself too much ahead of the Midtjysk Bjergløb on 1st June (and since I am still feeling the Lillebælt 1/2).
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