Think he has me beat
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Not after a rest day ā¦?!
Impressive low hr running on here recently, unfortunately Iāll never be in that gang.
I gave this ago on Saturday as the middle part of a 2 hour run, was a bit hungover and it was humid, but there was no wind which I think helped.
I aimed for under 149 which is slightly less than 75%, but it is the HR I used when I went all HADD/Maffetone training a few years back when I first went sub 3. What was interesting is back then this is the bpm I aimed at, but now I found it all a bit hard to stay there. My normal runs are around 130bpm.
Anyway, 41:52 according to runalyze. Which is 4:11 min/kās which is better than sub3 hour pace. Which shows are far I have come from when I first used that HR years back. I kept going for a while longer at that effort, I was planning an hour to see if pace/HR was stable for the hour (HADD), but I had to slow down for some traffic lights etc.
Like others have said, for me, the higher mileage increases my pace at all distances (well at least 5k and up), so I drop my pace to try to ensure I can handle the mileage. I also find that improvement is not linear, but more blocky. Its all very interesting, if you can tolerate it mentally I am another one who believes it works.
As others have said, if you are in the world of polarized training, like funkster etc, I suspect this is not a good pace to run at. But as a sub maximal test to track progress, it is likely pretty good every so often.
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Is there a time after which no aerobic gain is made in a session, or a time after which thereās an adverse effect?
Aside from accumulating fatigue, is an hour enough? Is 2 hours twice as good? Is more than 45 minutes a waste of time?
Anyone read any info on this?
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Im feeling a bit of a freak right nowā¦
So rhr 50-55 ish. Max 185 on recent 5k attempt.
Think that gives me 147bpm give or take.
Ironically I was set to run 5k at sub 140bpm.
Soā¦ slightly fatigued from yesterdays zwiftā¦ but not massively. Used to run everything at 4:20/km. After many years that dropped to 4:30sā¦ and since summer been trying to run slow stuff slower than 5s.
Ive always claimed running slower felt harder.
Lap 4 & 8 I walked to see if the HR came down and my watch wasnt broken!
Lap 7 I picked it up just outta sheer curiosity - numbers I saw on the watch it came down a bit.
Anyone give me any explanation why Iām in zone 4 ???
5K on new yearsā¦
Stephen seiler has talked lots about it. YouTube searched for stress vs strain vs load for one of his talks.
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Cheers. Iāll have a look.
Was thinking after asking the question, the intervals app thatās being covered on here would provide some good insight I guess.
How are you recording HR wrist or chest? If I saw those numbers id be suspicious that maybe monitor was picking up something else like stride cadence??
Itās wristā¦ Iām going to dual record next few runs with chest and carrying bike computer.
Charts all seem to tallyā¦ Everything drops off when I walkā¦
@NickBerry if cadence and Hr are the wrong way around Im in even more trouble 
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Sorry for short reply, still at work but general gist is that yes diminishing returns of training adaptation for the extra stress, hence start to see strain on the system in the form of excessive fatigue, or cardiovascular drift during (especially if no dehydration). Suggests using drift is useful marker for long aerobic long aerobic conditioning.
Goes on to talk elsewhere about how elite athletes will so well conditioned cardioresp wise theyād be capable of huge long rides without signs of drift, eg 6hrs of 300W. But by that point their limiters are elsewhere - metabolic, hormonal, mechanical, digestive rtc hence not able to recover from those form of test sessions so they rely on overload from multiple sessions.
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Similar to Joe Friel and "decouplingā?
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When I tried my wrist hr, I get a reasonably accurate pattern of data, but a good 10bpm lower than I know Iād be getting with my chest strap. So it almost tracks correctly, just low.
Maybe yours is doing the opposite?
But it doesnāt track any higher when I run faster.
Id say the faster runs are very comparable to hard bikesā¦
Zone 2 power on bike is zone 2 HR albeit on chest strap 
Ah sorry, read it quickly, evidently without thinking!
A while back I read this on Lets Run.
From a capillary development/aerobic point of view there is not a reason to go past 90 minutes.
From a musculoskeletal point of view, there is not a reason to go past 2 hours.
From a psychological point of view, it doesnāt really matter.
Not being a scientist and someone who likes to not think too much, I buy itā¦
Last year, I ran near to 2 hours between 1 and 3 times a week and then also did 1 or 2 90, or near enough, minute runs. So a lot! However I reckon I went over 2 hours possibly 4 times outside of racing (and 3 of those were following Lydiard breaking Peter Snell type runs into the local Auckland hills so there was not much of a choice).
So not much ultra long, but lots and lots of 18-25k runs, generally all around 5 min/kās. From that I was able to run for 24 hours without stopping, easily run a marathon hard and back up multiple weekends of racing so I would say I was very aerobically conditioned.
(Note I have built up to those distances over many years)
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I think I may have to wait until lockdown has ended to try this. Iām really right on time at the mo with home schooling etc in the week. Plus thereās nowhere proper flat here to give it a go. It seems a little misplaced in the current climate to drive over to the next town to run on the seafront, on a weekend when itāll undoubtedly be rammed with people. My seafront is only about 800m, so doesnāt make sense to be u-turning over 10 times!
Though come to think of it, I might be able to work a sort of mini loop at each end, but it would still wouldnāt be ideal and Iām going to clawing for every last heart beat! 
I have one rolling course but its roughly down all the way out and up all the way back. I feel Iād just be concentrating in gaming the first half to go as fast, but easy on the way out then just running to the cap all the way back as opposed to being a nice steady effort.
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A rather slow 49:32 here, no idea what that tells me really at this point
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50:59 today ave HR of 145.
90secs slower than this time last week & ave HR 1 beat higher.
Different course & pretty windy today, but 
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Initial warm up including 5x fast 200s. Then did 10k 45:19 aHR 139 (probably should be 140 but I had a 1 min stop in middle).
This is Around about my 8th week of consistent running with a weekend easy run building 60 to 90 minutes in high z1/low 2, and this run wae the step change talkes about.
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