Tuesday, March 14, 2006
Road to CDA 06: Run 8 (Hills)
Tues 3/14
Summary: Run 8 (67')
WU 2 miles out to Corbett hill from duniway /CD back to duniway: Rob, Erin, Ann, Chris, Andy and Matt showed.
Matt H, Rob P, and I almost threw-up on the final 2 repeats...its not easy to run to within a few beats of HR max, then sustain uphill for another 60 seconds.
6 X 2 min uphill repeats, each hill about 170 ft elevation. Tough hill. First 2 moderate pace to the top, middle 2 picked it up final 30 seconds, final 2 pushed for first minute to get to Zone 5c, then tried to maintain final minute.
1 = 2:10, (HR ave/max/end of recovery )= 132/152/106
2 = 2:10, 140/157/96
3 = 2:05, 140/161/100
4 = 2:08, 141/161/105
5 = 2:01, 151/163/109
6 = 1:52, 153/165/108
Zone Summary:
Zone 1 = 70% (47')
Zone 2 = 8% (5'15")
Zone 3 = 2.7% (1'50")
Zone 4 = 3.1% (2'5")
Zone5a= 3.1% (2'5")
Zone5b= 6% (4')
Zone5c= 5% (3'20")
Few minutes in zone 0 (HR < 80)
*Good strong workout. Spent 12 minutes at and above threshold. Tweeked right mid Quad. Stretched the final 2 repeats quickly. 800mg advil at end of workout and a beer.
* I am including my HR at the end of recovery because this is the value I want to see drop over the next 6 weeks. I suspect on my long intervals coming up, at the end of the 2 min. 400 jog recovery, I will be under 100 bpm. The rapid recovery is a great measure of fitness. As well as a measure of over-training in not-so-rapid recovery. Thats why its important to keep track.
A few Cardiac signs of overtraining/under-recovered:
1) Not able to reach zones 5b and 5c (above threshold) or sustain, compared to previous hard sessions. Also on tempos or long speedwork. You notice you are well into the next Zone or even 2 Zones above the prior week at a similar pace and terrain.
2) HR more elevated more than 5 beats or so and the end of recovery, assuming the recovery is consistent week to week. This is why my recovery is always around 2 min to 2:15 on my speed sessions. So I can compare. When you increase distance or speed of intervals you may see an increase in the HR at the end of recovery, but this will be transient, and you will adapt typically by the next workout. This is why a slow build up on speedwork and consistency are important.
3) Resting HR more than 5 beats above normal (Waking HR is the best consistent measure of this). HR should remain stable over weeks, or drop. Not increase. Poor recovery and under-hydration are additonal factors that will raise morning HR. If HR is higer than usual, but you feel good and strong (stair test), then think of hydration as a cause.
Summary: Run 8 (67')
WU 2 miles out to Corbett hill from duniway /CD back to duniway: Rob, Erin, Ann, Chris, Andy and Matt showed.
Matt H, Rob P, and I almost threw-up on the final 2 repeats...its not easy to run to within a few beats of HR max, then sustain uphill for another 60 seconds.
6 X 2 min uphill repeats, each hill about 170 ft elevation. Tough hill. First 2 moderate pace to the top, middle 2 picked it up final 30 seconds, final 2 pushed for first minute to get to Zone 5c, then tried to maintain final minute.
1 = 2:10, (HR ave/max/end of recovery )= 132/152/106
2 = 2:10, 140/157/96
3 = 2:05, 140/161/100
4 = 2:08, 141/161/105
5 = 2:01, 151/163/109
6 = 1:52, 153/165/108
Zone Summary:
Zone 1 = 70% (47')
Zone 2 = 8% (5'15")
Zone 3 = 2.7% (1'50")
Zone 4 = 3.1% (2'5")
Zone5a= 3.1% (2'5")
Zone5b= 6% (4')
Zone5c= 5% (3'20")
Few minutes in zone 0 (HR < 80)
*Good strong workout. Spent 12 minutes at and above threshold. Tweeked right mid Quad. Stretched the final 2 repeats quickly. 800mg advil at end of workout and a beer.
* I am including my HR at the end of recovery because this is the value I want to see drop over the next 6 weeks. I suspect on my long intervals coming up, at the end of the 2 min. 400 jog recovery, I will be under 100 bpm. The rapid recovery is a great measure of fitness. As well as a measure of over-training in not-so-rapid recovery. Thats why its important to keep track.
A few Cardiac signs of overtraining/under-recovered:
1) Not able to reach zones 5b and 5c (above threshold) or sustain, compared to previous hard sessions. Also on tempos or long speedwork. You notice you are well into the next Zone or even 2 Zones above the prior week at a similar pace and terrain.
2) HR more elevated more than 5 beats or so and the end of recovery, assuming the recovery is consistent week to week. This is why my recovery is always around 2 min to 2:15 on my speed sessions. So I can compare. When you increase distance or speed of intervals you may see an increase in the HR at the end of recovery, but this will be transient, and you will adapt typically by the next workout. This is why a slow build up on speedwork and consistency are important.
3) Resting HR more than 5 beats above normal (Waking HR is the best consistent measure of this). HR should remain stable over weeks, or drop. Not increase. Poor recovery and under-hydration are additonal factors that will raise morning HR. If HR is higer than usual, but you feel good and strong (stair test), then think of hydration as a cause.
