I sometimes have a hard time getting my HR up to the right level before the start of the evaluation but this morning I had a hard time nailing the correct HR during the evaluation itself. I was running just a tad too slow, not enough to have my HR alarm chime up all the time but enough to show a difference in the numbers. MC's formula for correcting HR deviations is 7 seconds for 2 beats (3 seconds for 1), and the adjusted figures are in the bracket.
Mile 1 6:45 HR 159 (6:38) Mile 2 6:44 HR 160 (6:41) Mile 3 6:39 HR 161 (6:39) Mile 4 6:38 HR 161 (6:38) Recovery to HR 130: ~40 seconds
I have never had an evaluation where I had gotten FASTER with each mile. Maybe the cold temperatures had something to do with it as it was about -2C/28F and I needed to warm up to hit the right pace, but I had already done almost 4 miles of warm up before the start of the evaluation, which seems almost excessive as it is. The recovery time is more an educated guess because I got confused by all those shiny numbers on the Garmin while standing at the side of the road. Must be old age. Oh, and I did notice that the Suunto Ambit recorded the same miles as about 5 seconds slower each (or, more accurately, did record less than a mile per repeat), though I keep using the Garmin's numbers for the evaluations to make comparisons with previous efforts easier.
Anyway, the figures are pretty damn good, if I don't slow down during an evaluation that's an excellent sign and in fact I had gotten progressively quicker, though the adjusted numbers are more even. The heavy legs from Tuesday were quickly forgotten as one of those days. I am in good shape already and ready to push on.
- 2 Feb
- 10 miles, 1:24:31, 8:27 pace, HR 132
- 3 Feb
- 10 miles, 1:26:37, 8:40 pace, HR 139
- 4 Feb
- 11.8 miles, 1:29:09, 7:33 pace, HR 148
- incl. 4 mile eval: 6:45, 6:44, 6:39, 6:38; 40 sec recovery