Maybe Mike\Mystery Coach or Andrew could comment if it would be better to start at a HR of 130 and progress to 170; as they are the ones that turned me on to the test. I think it was in an article written by Hadd.
| Lactate Threshold Testing | |||||
| 2400m Actuals | |||||
| 31-May-07 | |||||
| HR | TIME | PACE | AHR | COMMENT | |
| 140 | 10:02 | 6:44 | 146 | 5min re-adjust strap | |
| 150 | 9:24 | 6:18 | 150 | 97 RHR, HR bounce little | |
| 160 | 8:47 | 5:53 | 158 | 104 RHR need to relax | |
| 170 | 8:24 | 5:38 | 165 | 101 RHR, no look at HRM | |
| 180 | 8:34 | 5:45 | 167 | 113 RHR easy 2 up, hard 2 down laps | |
| HAFB Air Force Base track, best of all three tracks so far. Noon,62,ovcst. 3 mile w\u. 2 minute recovery between, note HR settle to before next 2400. Mentally did not want to do the 180 HR loop. | |||||
| 20-Nov-06 | |||||
| HR | TIME | PACE | AHR | COMMENT | |
| 140 | 10:35 | 7:03 | 139 | anxious | |
| 150 | 9:54 | 6:36 | 149 | okay | |
| 160 | 9:15 | 6:10 | 158 | form focus | |
| 170 | 8:50 | 5:53 | 165 | tough | |
| 180 | 9:06 | 6:04 | 164 | mentall challenge | |
| The 160 HR was most comfortable. 170 and 180 were difficult to achieve and the 180 was with a stiffer wind and loss of energy. Working on breathing, form and mental. 2 minute recovery.After the 170 I had enough, when I got home I was starving and cold. Only water and no breakfast before the run. | |||||
| 11-Jul-06 | |||||
| HR | TIME | PACE | AHR | COMMENT | |
| 140 | 10:36 | 7:06 | easy | ||
| 150 | 10:12 | 6:50 | okay pace | ||
| 160 | 9:27 | 6:20 | 159 | moving along | |
| 170 | 9:02 | 6:03 | 168 | this can be work | |
| 180 | 9:01 | 6:02 | 171 | slow start, enough strong finish | |
| I dropped off trying to achieve the 180HR. After six weeks of training my HR improved versus running at all intensities. A pace that used to require 170 HR now required less than 160 HR. | |||||
| 30-May-06 | |||||
| HR | TIME | PACE | AHR | COMMENT | |
| 140 | 11:34 | 7:45 | slow pace hard to not go fast | ||
| 150 | 10:40 | 7:09 | still slow, keep track of laps | ||
| 160 | 10:02 | 6:43 | a little quicker | ||
| 170 | 9:27 | 6:20 | 169 | breathing, fear 180 | |
| 180 | 9:03 | 6:04 | 176 | This is allot of work I can feel the legs, heavy breath, lower energy, had enough | |
Posts
I guess I'd want to know why you are doing these in the first place. That last 2400 sounds like murder, I don't think I've trained at 180BPM ever, or if so it was only at the very end of an interval set for a few seconds.
ReplyDeleteIf this is an LT test, why are you getting so deeply into VO2 max training?
Last year after my ROC Marathon I started this blog and learning about training smart. I came across the Hadd article, maybe from Andrew, and it made sense.
ReplyDeletehttp://www.tricoachjill.coach-site.com/page/page/4110957.htm
that URL has the article and a link to the pdf (at the bottom)
My max HR is about 180, so this never made sense to try and go that high.
What is cool is having controlled and measured results to track progress.
I would start at 120, but rather than just give a suggestion I'll run through on how I use HRs and paces to determine proper training loads so you can see how to apply it to your training. The post will be over at Mike's blog sometime on Monday.
ReplyDeleteMC, I am looking forward to your HR post. Your suggestion of starting at 120 would then put the last test at 160? Like Mike, I will think 120 HR on the track, you may as well be walking.
ReplyDeleteI am thinking that monitoring a workout, without overdoing it can be done by: GPS, HR monitor, how do you feel, and mile markers for splits.