Tuesday, October 16, 2012

Some Representative Workouts

In getting ready for my meeting with Ben Popp to review my VO2 max data done at the U, I looked for some representative workouts.

Date Activity Distance AHR Notes
10/13 Regular run with 2.8 km tempo 13 km 170* *During tempo split
10/09 My average quick jog 6.2 km 164 A little faster than usual
10/04 Distance 21 km 142 Not paying too much attention to HR
09/26 Interval 3x 1000 m track


09/12 Interval 5x 1600 m track


08/25 Distance 24 km137 Paying a little closer attention to HR. 

We discussed my regular training in light of the VO2 max testing.

Ben came up with the following HR zones:
... and suggested the following workouts:

  • 5 x 5' in Zone 4, 3-4/month
  • 2 x 20' in Zone 3, 2/month
  • Max effort (like a race), 1/month
  • Overdistance (3+hours), 30% Zone 1, 70% Zone 2, 2/month.