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)
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)
posted by Andrew at 12:46 PM
4 Comments:
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.
Happy Birthday old man!!
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.
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
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