5K run test vs long run results
5k run test has me at these zones (pace): 8:49/7:32/7:14/7:02/6:39. I have largely ignored HR until recently.
Did 2hr long run today with prescribed first 6mi @ 8:49 (came close anyway, 8:30-9:03 was the spread). Ave HR over this period was 151 (swam 4400 Friday, biked 81mi Sat). After 6 miles, unable to push to my define z2 of 7:32, best I could do is 8:06-8:25 with HR hitting into the mid to high 160s.
Questions, which are largely occurring because I starting using Training Peaks this week and the program suggests I spent 1:20 in zone 5 today:
1) I know HR is very personal, however I am simply curious - what happens to the HRs of our elite athletes running in z2-z3? Is a sustained HR of 160+ good/bad/ugly?
2) Is my 165 in z1.5 a function of my fitness/ability or my training stress this week?
3) As I have never ran longer than 14-15 miles in this program, I am curious what is going to happen at mile 22+ if I spend my first 5-10 with a HR of 155.
Thanks,
DS
Comments
1&2..As with watts, it's better to compare HRs not as absolute #s, but as % of max or % of HR @ TP/10k pace. Not knowing yours, it's hard to comment on what your #s mean. But for me, Z3/MP is done @ about 76% of max.
3. Probably equal measure of both. You should see your HR @ MP start to come down during the next two months.
BTW, that HR you are aiming for @ MP while training is about the HR you should target on IM race day. You'll just go 90-120 sec/ mi slower!