Monday, July 23, 2012

Progression

I am truly amazed. With my progress that is. The original plan was to run 45 minutes a week ago and 55 minutes last week. At a heart rate of 70-75% of my max heart rate. Using the Karvonen calculation method that comes down for me to 141-148BPM.

A week ago, when I did my first endurance training, I was able to run 60 minutes at an average of 140BPM averaging 8:05min/km for a total distance of 7,45km. After I posted my blog for that run, I got in touch with Jim again because back then I calculated my heart rate range between 125-134BPM. We reworked the training schedule and for last Saturday I was to run 70 minutes. I also looked for a better heart rate calculation and came across the Karvonen calculation which comes much closer to the heart rates I actually have during my run.

In Vleuten-De Meern, there is a beautiful running area through the new Leidscherijn areas. The main course is 8km so I decided to go for that one during my run of last Saturday. It turned out, the course I choose was too short :-D I ran for 71 minutes with an average heart rate of 145BPM, an average pace of 7:17min/km!!! A quick calculation (or a look at my Runkeeper activity) shows a WHOPPING 9,76km!!!

The bottom line:

  • An increase in time of 11 minutes
  • An increase in distance of 2,31km
  • A decrease in pace of 48sec/km
  • An increase of HR of only 5BPM
But, I am also a realist. I know I can't keep these progress curves going like this and I expect I'll have to flatten them down a bit. There is room to flatten these curves but the end goal is still to finish the 16.2km by September 23rd at the Dam-tot-Damloop. And if possible with a pace of around 5:50min/km (~95 minutes)

Tomorrow, I'll run my next (3rd) Tempo run but when I get home it'll be around 27C so that will probably be later in the evening. We'll see how that goes.

Till the next blog.

Greetinx
Johan