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<blockquote data-quote="s_k_s" data-source="post: 742386" data-attributes="member: 27169"><p>It was an interesting run today. Didn't struggle with the 4 mins which was a good sign. It was interesting to try and understand and get to grips with the different paces. In the full pace run where I was striding fully and extending myself my breathing was heavy and the last minute of the run was strained. There is the comfortable conversational pace which works at around the 11 to 11:30 pace. the last run interval (no 19) is a good indication of that. Uphill is a real challenge. There is one hill in particular on the route which does sap the energy. No aches and pains which is good. Doing plenty of stretching and warm up before and after so that helps.</p><p></p><p>So if the target at the end is to run a 10K in under 60 mins then i have to find an extra 1.4 miles of effort within the same time frame. Considering I did 20 mins of walking today could I convert those 20 mins of walking into running 1.4 miles?</p><p></p><p>Step 19 - Complete. Run 4:00 Walk 2:00 x 10</p><p></p><p>Thursday Jan 22nd - Surface = pavement/tarmac</p><p></p><p>Interval - Pace - Avg HR(bpm)</p><p></p><p>(HR effort based on Max HR of 201)</p><p></p><p><a href="http://www.runsweet.com/HeartRate.html" target="_blank">http://www.runsweet.com/HeartRate.html</a></p><p>85%+ = Anaerobic</p><p>70-85% = Mixed</p><p>60-70% - Aerobic</p><p></p><p><span style="color: #ff0000">1. 4:00 - 10:44 - 183 (91%) - Anaerobic</span></p><p>2. 2:00 - 17:14 - 152 (76%) - Mixed</p><p><span style="color: #ff0000">3. 4:00 - 11:11 - 188 (94%) - Anaerobic</span></p><p>4. 2:00 - 18:06 - 137 (68%) - Aerobic</p><p><span style="color: #ff0000">5. 4:00 - 10:41 - 150 (75%) - Mixed</span></p><p>6. 2:00 - 18:06 - 137 (68%) - Aerobic</p><p><span style="color: #ff0000">7. 4:00 - 10:57 - 150 (75%) - Mixed</span></p><p>8. 2:00 - 18:32 - 139 (69%) - Aerobic</p><p><span style="color: #ff0000">9. 4:00 - 11:16 - 149 (74%) - Mixed</span></p><p>10. 2:00 - 18:44 - 140 (70%) - Mixed</p><p><span style="color: #ff0000">11. 4:00 - 10:39 - 154 (77%) - Mixed</span></p><p>12. 2:00 - 16:51 - 145 (72%) - Mixed</p><p><span style="color: #ff0000">13. 4:00 - 10:41 - 153 (76%) - Mixed</span></p><p>14. 2:00 - 18:57 - 146 (73%) - Mixed</p><p><span style="color: #ff0000">15. 4:00 - 10:52 - 149 (74%) - Mixed</span></p><p>16. 2:00 - 18:01 - 140 (70%) - Mixed</p><p><span style="color: #ff0000">17. 4:00 - 10:37 - 155 (77%) - Mixed</span></p><p>18. 2:00 - 18:53 - 143 (71%) - Mixed</p><p><span style="color: #ff0000">19. 4:00 - 11:36 - 150 (75%) - Mixed</span></p><p>20. 2:00 - 20:09 - 139 (69%) - Aerobic</p><p></p><p>Total Miles - 4.76 miles</p><p>Duration - 60 mins</p><p>Avg Pace - 12:37</p><p>Avg HR - 152 bpm</p><p>Calories - 500</p></blockquote><p></p>
[QUOTE="s_k_s, post: 742386, member: 27169"] It was an interesting run today. Didn't struggle with the 4 mins which was a good sign. It was interesting to try and understand and get to grips with the different paces. In the full pace run where I was striding fully and extending myself my breathing was heavy and the last minute of the run was strained. There is the comfortable conversational pace which works at around the 11 to 11:30 pace. the last run interval (no 19) is a good indication of that. Uphill is a real challenge. There is one hill in particular on the route which does sap the energy. No aches and pains which is good. Doing plenty of stretching and warm up before and after so that helps. So if the target at the end is to run a 10K in under 60 mins then i have to find an extra 1.4 miles of effort within the same time frame. Considering I did 20 mins of walking today could I convert those 20 mins of walking into running 1.4 miles? Step 19 - Complete. Run 4:00 Walk 2:00 x 10 Thursday Jan 22nd - Surface = pavement/tarmac Interval - Pace - Avg HR(bpm) (HR effort based on Max HR of 201) [url]http://www.runsweet.com/HeartRate.html[/url] 85%+ = Anaerobic 70-85% = Mixed 60-70% - Aerobic [COLOR=#ff0000]1. 4:00 - 10:44 - 183 (91%) - Anaerobic[/COLOR] 2. 2:00 - 17:14 - 152 (76%) - Mixed [COLOR=#ff0000]3. 4:00 - 11:11 - 188 (94%) - Anaerobic[/COLOR] 4. 2:00 - 18:06 - 137 (68%) - Aerobic [COLOR=#ff0000]5. 4:00 - 10:41 - 150 (75%) - Mixed[/COLOR] 6. 2:00 - 18:06 - 137 (68%) - Aerobic [COLOR=#ff0000]7. 4:00 - 10:57 - 150 (75%) - Mixed[/COLOR] 8. 2:00 - 18:32 - 139 (69%) - Aerobic [COLOR=#ff0000]9. 4:00 - 11:16 - 149 (74%) - Mixed[/COLOR] 10. 2:00 - 18:44 - 140 (70%) - Mixed [COLOR=#ff0000]11. 4:00 - 10:39 - 154 (77%) - Mixed[/COLOR] 12. 2:00 - 16:51 - 145 (72%) - Mixed [COLOR=#ff0000]13. 4:00 - 10:41 - 153 (76%) - Mixed[/COLOR] 14. 2:00 - 18:57 - 146 (73%) - Mixed [COLOR=#ff0000]15. 4:00 - 10:52 - 149 (74%) - Mixed[/COLOR] 16. 2:00 - 18:01 - 140 (70%) - Mixed [COLOR=#ff0000]17. 4:00 - 10:37 - 155 (77%) - Mixed[/COLOR] 18. 2:00 - 18:53 - 143 (71%) - Mixed [COLOR=#ff0000]19. 4:00 - 11:36 - 150 (75%) - Mixed[/COLOR] 20. 2:00 - 20:09 - 139 (69%) - Aerobic Total Miles - 4.76 miles Duration - 60 mins Avg Pace - 12:37 Avg HR - 152 bpm Calories - 500 [/QUOTE]
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