Working the Threshold
Office day. As always as I can, it is a new opportunity for me to do good training.
And today, I wanted to work the upper zone of my heart rate, even if it was only for a couple of km.
I have planned 5km at a comfortable pace and then 2km at a more cheerful pace, above my lactic threshold to finish the run.
I have chosen a non-flat route, with a ramp in between to break the routine and "punish" my weak legs a little more.
I have really enjoyed those last two km although I have also realized how far I am from a "decent" competitive level (LoL) since I have not managed to reach 4'/km of average pace during those 2000m and my average heart rate scaled up to 173bpm...
Time to work harder on volume and do some quality training in the coming weeks if I want to get stronger like I was a few months ago. Also, my cadence is not the most suitable for going fast and requires more technical exercises...
Keep on running!
Yay! 🤗
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The site looks perfect for a running session.. you look so fit and healthy
170 is the upper bpm limit for "your age" if you apply the 220-age rule. Sorry if "your age" sounds depressing :)
Karvonen formula is only a reference but not reliable at all. My actual bpm limit is 188 bpm currently and my Lactate threshold is at 167bpm.
Don’t worry, my performance is much better than younger runners 😂
I can attest to that :D
4'/km is a beginning... I wonder how long it will take me to get to this rhythm when Ifinally will be able to run again.... !CTP