JimmyB's Heart Time Recovery Runs Running Logs: 2006 2007 2008 2009 2010 Marathons, PR's, Profile Low-HR Training Forum Race Results MAF=133 bpm AT=176 bpm MHR=203 |
| MAF tests LT tempo runs long runs (heart time) |
|
heart time recovery runs --the next ten minutes HR is stabilized at MAF -20 (113 bpm) --hold the speed at which I'm going at the end of the ten minutes until the end of the run. --when my HR gets to MAF -15 (118 bpm), and I can no longer hold it at MAF -15, I stop the run. Currently limiting these runs to 1 hour. Whichever comes first. The idea of "heart time" is to let heart rate determine the duration and distance of each run. What I'm looking for to happen is for the duration and distance to get longer, and average pace to improve. This recovery zone is at a very low effort where 78-90% of energy is derived from fat. |
| date | run miles |
run time |
run ave pace |
peak ave HR in a mile |
ºF | H | D P |
| 6/30/10 |
3.49 |
0:49:00 |
14:05 |
118 |
80º |
46% |
58º |
| 6/27/10 |
4.11 |
1:00:00 |
14:36 |
116 |
78º |
49% |
58º |
| 6/24/10 |
3.89 |
1:00:00 |
15:25 |
115 |
81º | 41% |
55º |
| 6/15/10 |
4.48 |
1:00:00 |
13:24 |
118 |
79º |
43% |
54º |
| 6/13/10 |
4.49 |
1:00:00 | 13:22 |
117 |
78º | 43% |
54º |
| 6/8/10 |
4.36 |
1:00:00 |
13:46 |
118 |
78º | 57% |
62º |
| 6/6/10 |
4.28 |
0:59:00 |
13:47 |
118 |
82º | 43% |
58º |
| 6/4/10 |
3.10 |
0:46:00 |
14:50 |
118 |
82º | 54% |
64º |
| 6/2/10 | 4.23 |
1:00:00 |
14:11 |
118 |
82º |
57% |
66º |
| 5/25/10 | 4.25 |
1:00:00 |
14:07 |
118 |
81º |
57% |
64º |
| 5/23/10 | 4.23 |
1:00:00 |
14:11 |
118 |
83º | 59% |
67º |
| 5/21/10 | 4.20 |
1:00:00 |
14:17 |
118 |
78º |
56% |
62º |
| 5/18/10 | 4.03 |
0:59:00 |
14:38 |
117 |
80º |
54% |
62º |
| 5/13/10 | 3.80 |
0:58:00 |
15:16 |
117 |
80º |
57% |
64º |
| 5/11/10 | 3.52 |
0:50:00 |
14:12 |
118 |
71º |
61% |
57º |
| 5/9/10 | 3.62 |
0:51:00 |
14:05 |
118 |
75º |
56% |
58º |
| 5/6/10 | 3.74 |
1:00:00 |
16:03 |
117 |
84º |
55% |
66º |
| 5/4/10 | 3.35 |
0:51:00 |
15:13 |
118 |
79º |
57% |
62º |
| 5/2/10 | 2.94 |
047:00 |
15:59 |
116 |
80º |
57% |
64º |
| 4/29/10 | 2.69 |
0:41:00 |
15:14 |
116 |
68º |
58% |
53º |
| 4/27/10 | 2.82 |
0:42:00 |
14:54 |
117 |
71º |
60% |
57º |
| 4/25/10 | 2.57 |
0:42:00 |
16:21 |
117 |
79º |
57% |
62º |
| 4/23/10 | 2.51 |
0:41:00 |
16:20 |
117 |
76º |
53% |
57º |
| 4/20/10 | 2.18 |
0:36:00 |
16:31 |
118 |
71º |
57% |
56º |
| 4/13/10 | 2.78 |
0:46:00 |
16:33 |
116 |
74º |
54% |
56º |
| 4/11/10 | 2.39 |
0:41:00 |
17:09 |
118 |
70º |
52% |
51º |
| 4/6/10 | 2.65 |
0:41:00 |
15:28 |
117 |
77º |
53% |
59º |
| 4/4/10 |
2.37 |
0:40:00 |
16:53 |
117 |
76º |
55% |
58º |