Friday, December 29, 2006

Replication

Another good 18 miler. Unheard of.

I got out late today. My 18 miler generally starts between 4:15 - 4:30 but I had to spend some quality time with the woodstove this morning and I didn't get out until 4:45.

Scheduled workout: 18 miles easy. Target: none. Purpose: Recovery/volume.

Results: 18 miles in 2:14:43 (7:29 pace). HR 138.

Things definitely have changed for the better. I'm almost down to 1 slog per week - maybe two occasionally. But the 3 x slog per week era is o.v.e.r.

6 x comfort loop this morning in the biting cold wind. Loops are great when there's a steady wind. Here are the loop splits:

23:34 (7:51 pace)
22:47 (7:36 pace)
22:21 (7:27 pace)
22:19 (7:26 pace)
22:06 (7:22 pace)
21:37 (7:12 pace)

4 Comments:

Blogger Mike said...

Another good one here Andrew. Glad to hear the slogs are disappearing. Your'e switching from "surviving" these weeks to thriving. Keep up the good work.

12/29/2006 11:14 PM  
Blogger Marc said...

Happy Birthday old man!!

12/30/2006 10:03 AM  
Blogger Eric said...

Yes, it looks like you're managing the transition nicely here. Good work.

What kind of HR max do you have? Just curious so I can get a perspective on the percentages you are running at.

12/30/2006 12:49 PM  
Blogger Andrew said...

I have an HR max of ~ 186 or so. Resting rate of 55 or so. Using the Karvonen method my ranges are:

Recovery 65% = 140
Low Aerobic 70% - 75% = 146 - 153
MP 80% - 85% = 159 - 166
Threshold 90% = 173

12/30/2006 2:07 PM  

Post a Comment

Links to this post:

Create a Link

<< Home