Saturday, December 24, 2005
ROAD TO COEUR D' ALENE 2006 HEART ZONES
Calculated run max on Treadmill:
15 minutes easy run at 8min pace, then off and stretch for a few minutes.
Then back on at 8 min pace for 2 minutes. Then increase pace 30 sec/mile each minute.
After the first 30 seconds, begin increasing incline 1%/minute.
Continue until exaustion and have to step off treadmill.
I was at 5:30 pace at 5% incline, and held for 30 seconds. HR 168
Take 5 min rest to stretch and repeat. Second session, same pace and incline, HR 170.
170 is what I will use as my max for next 8-12 weeks.
Zones are calculated from "Going Long", by Joe Friel/Gordon Byrn
Zone 1 = 80-128 AR (Aerobic indurance)
Zone 2 = 129-136 EE (Extensive indurance)
Zone 3 = 137-143 IE (Intensive indurance)
Zone 4 = 144-149 T1 (Threshold 1: Sub-threshold)
Zone 5a = 150-153 T2 (Theshold 2: at threshold)
Zone 5b = 154-158 VO (VO2 max intervals)
Zone 5c = >159 AI (Anaerobic intervals)
Based on last season, aerobic threshold = <128>149 HR
My measured anaerobic threshold happens to by my T2 and above, funny how that works!
I will spend the majority of time on the bike through Feb 06 in Zone 1 and 2
My recovery runs will be all Zone 1
My "paced" runs will be predominately Zone 1 - 3 through second week of Feb 06
15 minutes easy run at 8min pace, then off and stretch for a few minutes.
Then back on at 8 min pace for 2 minutes. Then increase pace 30 sec/mile each minute.
After the first 30 seconds, begin increasing incline 1%/minute.
Continue until exaustion and have to step off treadmill.
I was at 5:30 pace at 5% incline, and held for 30 seconds. HR 168
Take 5 min rest to stretch and repeat. Second session, same pace and incline, HR 170.
170 is what I will use as my max for next 8-12 weeks.
Zones are calculated from "Going Long", by Joe Friel/Gordon Byrn
Zone 1 = 80-128 AR (Aerobic indurance)
Zone 2 = 129-136 EE (Extensive indurance)
Zone 3 = 137-143 IE (Intensive indurance)
Zone 4 = 144-149 T1 (Threshold 1: Sub-threshold)
Zone 5a = 150-153 T2 (Theshold 2: at threshold)
Zone 5b = 154-158 VO (VO2 max intervals)
Zone 5c = >159 AI (Anaerobic intervals)
Based on last season, aerobic threshold = <128>149 HR
My measured anaerobic threshold happens to by my T2 and above, funny how that works!
I will spend the majority of time on the bike through Feb 06 in Zone 1 and 2
My recovery runs will be all Zone 1
My "paced" runs will be predominately Zone 1 - 3 through second week of Feb 06
