17k trail run to the cafe and back for a scone.
It’s cool and overcast at home, but bright sunshine and warm only 20 miles away.
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As in “toture”?
haha yeah I guess.
I’m pretty sure my neighbour wouldn’t interrupt my Zwifting unless it was an emergency 
Just thinking out loud, as I’m bored and un-motivated currently
Would you train on HR or pace if your goal is marathon/IM?
It’s no secret that I’ve been doing lots of zone 2 training of late whilst running, but there’s a disconnect between my pace and HR if you look at all the charts/graphs/tables
If you take my last parkrun back in March of 19:14 and plug that into Training Peaks using Joe Friel’s metrics you get
Z1 - 8:53+
Z2 - 7:51 - 8:53
Z3 - 7:17 - 7:51
Z4 - 6:43 - 7:17
Using my RHR 38 and MHR of 173 (estimated)
Z1 - 106 - 129
Z2 - 130 - 143
Z3 - 144 - 150
Z4 - 151 - 160
Just using Karnoven put 70% at 133
Using the HR puts my pace at the top end of Z3, even Z4 on a non-windy day round here. I did a 10km 5 weeks ago in Z2 HR (max was 142) and Z4 av pace of 6:55 and then one on Monday 125 (max 134) 7:20?
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I need the karma points for tomorrow’s job decision.
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Short answer: both.
Long answer: At least some of my training would involve pace. If I was following an 80:20 approach then maybe this would be the 20% of faster running. The 80% of easier running is where I’d rely more on time in HR zones and not really worry about pace.
I like McMillan approach to zones. Rather than talk about zone 2, zone 3, zone 4 it describes the purpose of the zone. So your HR zone for a steady aerobic run might be “endurance”. Your HR zone for a tempo run would be “stamina” and your HR zone for an interval session would be “speed”. This means you kind if define the purpose of the training run, then use HR zones to keep you honest.
Its seriously impressive how much power you can generate at low HR funkster. I wonder if your Max HR is truly 173? Have you done a HRmax test recently, for example running as hard as you can for 6 minutes up a long hill?
My HRmax is 174 (tested yesterday!) and RHR around 40. Rightly or wrongly I am trying to use the following zones when running:
Recovery/ easy <120
Endurance 120-130
Stamina 150-160
Speed 160+
That said, sometimes I CBA and just go for a run 
That’s me Goosed for the week!!!
21hrs 18mins
Biggest week EVER and I’m feeling okay.
3 runs, all 30 mins and 6k isH
6 rides;
1Hr Zwift easy
2hr 20mins 59km 6am hilly ride
2hr 5mins 63km pacey ride
1hr 10mins 33km shakedown ride
8hr 1mins 205km jaunt to Derby to see a pal
Rest Day
4hrs 25mins 118km hilly ride
509km
6,229m elevation
19hrs 41mins
I’ve never completed over 500km in a week before, either.
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Nothing round here I could use.
Have to be a treadmill I guess?
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Yeah could work. Never pretty whatever you do it on 
15 hours
One long run, one short … the short one was ten miles with a fast 5 mile effort in, well fast for me.
Turbo, intervals and core made up the rest.
Swimming this week!!
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Monster week 
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For someone who’s giving up racing to do a big house up …
Your putting a bit of work in there.
Good week that.
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21+ hours
As an amateur.
Start questioning life choices 
?
Basically i am just jealous.
Was scheduled 4 hour bike from 6.30am, overslept by ooooh 2 hours and then gave up and went on Zwift based on angry looking clouds (as if I needed an excuse).
Hang on though, there’s always next week…
Unfortunately for me my twins’ birthday is bloody Father’s Day this year.
I would wish unto all of you crap weather out of further jealousy but need somehow to have a vaguely normal birthday weekend and we’ve settled on camping in the garden in place of the now-cancelled Lakesman which is where we would have been…So could probably do with not-f’ing-awful-Brit weather for at least Saturday night.
Soz, edited to give context.
Ps I know I am a jealous bastard.
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I think my biggest week was a few weeks ago at 20.45 or something like that. Unemployment helps of course!
What’s amazing is that this week I did 12.25 and it seemed like a really slack week, whereas in recent years, 8-9hrs per week has been average.
When you’re home and not commuting or having to be here there and everywhere, I’ve noticed the effectiveness of recovery is much higher.
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I can vaguely remember my IM peak weeks (max 20 hours, btw). It’s staggering how much everything has changed. Used to be ok to put in 3 hour rides after work. Now, poor wife has been stuck at home with 3 kids all day and is still bloody working until 7pm, so I can’t really justify those actions anymore. And I swear, my wife is the best, most supportive, iron-wife there is (I think probably they’re all brilliant, tbh). So it’s down to early mornings or the weekend. Got up 5am 3x last week. I’m fooking shattered!
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Short Zwift to finish the week.
Greatest London Loop (which I thought I needed to do, but had done already)
Levelled up to 17
26.1km
51:12
345m
241w NP
107HR
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Did Greatest London too today, along with Sand and Sequoias (sp) just to tick a couple off and get some more time in the saddle. Not checked the totals carefully but a busy-ish week, Wed - intervals, Thur AdZ, Fri 8 miles @ 7.35s, Sat 50 miles critical race (group ride), Sun 31 miles spinning the pedals
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As said, I think both play a part. Ultimately, I’d first ask what’s your goal?
What you’ve been doing seems to me to be building an amazing base level of aerobic endurance. It’s a good use of the current situation.
When races are on the horizon, then I would certainly focus on pace a lot more. It was much less of a focus for IM run training. I’ll do HM based threshold work for 70.3 but for IM it was a lot more about time on my feet.
However for standalone run goals, I’ll always have a goal time - stretch and base target. My coach sets a lot of my training based on pace. I’ll start a build a bit slower than base target, and as I build approach that pace with intervals getting longer. Depending on how the build goes, I may progress to stretch, or possibly even faster. My Malaga marathon build at the end of last year was a clear example. I documented quite a lot of detail on the sub3 thread. I started with a base target of going sub3 for the first time, training went well, and I slowly adjusted my sights to eventually running 2:48.
In running races, HR is a guide of a metric, but I’m not going to live and die by it like some coaches I know advocate. If I take Malaga, my shake out run the day before the race had me with the HR in the high 140s when that pace would normally have me in the low 130s. Too many things can influence HR that, in my opinion, are not physiological limiters.
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Training plans are great, however, I am convinced that the best way to improve is to ride and run with people who are faster than you. Most triathletes train solo, putting in long hours on the bike. On the Saturday ride, I rode 82km with an NP of 281W… I wouldn’t even think that I was capable of doing this
New guy Eoin O’Connell joined out club this year. He is a former Irish Pro Rider, who is 15 years younger than me… so obviously I have to try to beat him.
On our club ride on Saturday, he pushed the fast group like it has never been pushed before. Even though it is largely a no drop ride, There is a 15km section before our mid ride stop, which is treated as a “hang on if you can”, our group of 12 ended up with just 4 by the end - massive type 2 fun
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