Thursday, November 17, 2016

Low Heart Rate Running/Walking ~~~~

A very late start at around 11:30am so it was quite hot on Bowral parkrun course but, nevertheless,  a glorious, clear day!

A much better result with low HR training than I'd had on Tuesday when I had to walk the entire time.   I can only think I must have still been in recovery from Fishers Ghost 5km on Sunday.  This morning I'd say I jogged easily for about 70-80% of the time with short intermittent walk breaks when HR went above 100bpm.

82 minutes low HR training:

AHR 97bpm (73% of max.)
MHR 106bpm (80% of max.)

Avg. cadence 147spm
Max. cadence 184spm

TE  =  2.4 which is "Maintaining" training effect!  Very interesting!

Just as I walked up the grassy hill, a favourite from the  Broadway show "Candide" happened to be playing.  It was the finale from Leonard Bernstein's brilliant comic operetta, "Candide", based on the classic Voltaire tale, of the same name, about an innocent young man's journey through a life filled with colourful characters, unexpected life lessons and one terrible disaster after another, but who still believes everything, absolutely everything, happens for the best in this best of all possible worlds!

Here it is:


  1. Good improvement on Tuesday. Can the Allen formula account for 80+ runners? I think with MAF you were able to add on + 5 or + 10 etc for 'experience', years of training etc.

  2. Yes, wondered about that, Ewen. Can't see anything in Allen; don't know about MAF.

    1. Phil Maffetone coached Allen so I'm presuming he uses Phil's formula or something very similar. From Maffetone's page:

      The 180 Formula may need to be further individualized for people over the age of 65. For some of these athletes, up to 10 beats may have to be added for those in category (d) in the 180 Formula, and depending on individual levels of fitness and health. This does not mean 10 should automatically be added, but that an honest self-assessment is important.