My heartrate was very stable around the average of 147 bpm. The feeling at the end is that I could continue for another 15 km in this pace. Around 25 km I started feeling some new points outside of the hip and also a bit on the inside, but thats expected.
This last weekend I tried a different setup. I ran around 13 km in 4:40 min/km pace. Typical tempo workout with heartrate in Zon 3, and interestingly the heart rate was a few beats lower in this workout than in the runs at 5:00 min/km pace. That is related to the heat I suspect, the longer runs were all done in very warm weather.
Anyway, the next day I did a 21 km distance trail run at a zon 2 pace, average was 6:00 min/km, but there was some real steep hills so on the flats I was doing around 5:30. And like I expected the tempo workout from the day before really felt in the legs. So even if both pace and heartrate was clearly in zone 2 my legs got really muscular fatigued. I think this is a good way to stimulate that worn feeling by stacking workouts in consecutive days.
But with all these long runs I cant completely neglect my vo2max! I still need to raise the outer roof on this fysiological build to by high, otherwise soon I'm always grinding in the basement. I really like this picture below. In order to raise the threshold (named FTP from cycling in pic) you need to have a high max capacity vo2max. These long runs are definetly in the yellow zone in this picture, but if you would let vo2max and threshold drop then soon even 5:00 min/km pace will be at the top of the yellow close to threshold.
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