Ran with Nathan on route behind RunnersWorld.
Activity| Route: | -- | Elev. Avg: | 677 ft | | Location: | Tulsa, OK | Elev. Gain: | +0 ft | | Date: | 11/12/09 | Up/Downhill: | [+433/-433] | | Time: | 05:45 PM | Difficulty: | 2.9 / 5.0 | | | | Weather: | Fair | | | 63 F temp; 58% humidity | | | 63 F heat index; winds S 8 |
| Distance: | 7.06 miles | | | | Time: | 1:05:16 | | Speed: | 6.5 mph | | | | Pace: | 9' 15 /mi | Heart Rate: | 138 bpm (Avg) | | Calories: | 901 | | 157 bpm (Peak) |
 Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones| Zone | Range
(bpm) | Time
In Zone | Distance
In Zone |
|---|
| Zone 5 | 161 - 179 | 0h 00m | 0%  | 0.00 mi | | Zone 4 | 143 - 161 | 0h 17m | 26%  | 1.84 mi | | Zone 3 | 125 - 143 | 0h 50m | 77%  | 5.50 mi | | Zone 2 | 107 - 125 | 0h 01m | 1%  | 0.09 mi | | Zone 1 | 90 - 107 | 0h 00m | 0%  | 0.02 mi | | (none) | out of range | 0h 00m | 0%  | 0.03 mi |
Splits| Mile | Pace (min/mile) | Speed (mph) | Heart
Rate | Elev
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 8' 44 | -0' 31 | 6.9 | +0.4 | 134 | +33 ft | | 2 | 9' 04 | -0' 11 | 6.6 | +0.1 | 138 | +36 ft | | 3 | 9' 25 | +0' 10 | 6.4 | -0.1 | 140 | -6 ft | | 4 | 9' 31 | +0' 16 | 6.3 | -0.2 | 137 | 0 ft | | 5 | 9' 20 | +0' 05 | 6.4 | -0.1 | 139 | -13 ft | | 6 | 9' 21 | +0' 06 | 6.4 | -0.1 | 140 | -20 ft | | 7 | 9' 11 | -0' 04 | 6.5 | +0.0 | 139 | -30 ft | | end | 8' 05 | -1' 10 | 7.4 | +0.9 | 144 | 0 ft | | Versus average of 9' 15 min/mile | |
|
4 comments:
Hey Dave,
How did you determine your heart rate zones? Thanks.
I estimate my maximum heart rate (MHR) to be 179 beats per minute. I get that from the formula MHR = 205-(age/2). I think that is about right for me, although I haven't measured my heart rate above 175 bpm recently.
Zones in my blog are just based on 90%, 80%, 70%, etc. of MHR.
Runners World magazine recommends the following ranges for various types of runs:
Easy and long: 65-75%
Tempo: 87-92%
Intervals: 95-100%
5k race: 97-97%
10k race: 92-94%
1/2 marathon: 85-88%
marathon: 80-85%
By the way, I figure if I am mostly in Zone 3 for my easy runs and mostly in Zone 4 for my tempo runs, then I am about right.
Oh, and as far as recommended ranges for various types of workouts, Runners World does not necessarily agree with everyone else. It seems like most people put the lower end of tempo runs at 80 to 85% of MHR. I say this because my last tempo run had my heart rate averaging at 83% of max, and I do feel like I was working hard enough.
Thanks Dave--very helpful
Post a Comment