Hills and Heart Rate

I’m finally coming to terms with my long run pace and HR training. I know you shouldn’t associate a particular pace with a heart rate zone. There are a variety of factors that can affect heart rate. However, the Run With Hal app gives you an “overall” quality letter grade, a “last 9 days” letter grade, and a compliance score with each workout. Sadly, I am motivated to keep my compliance score between 100% and 120% and my letter grade an A.

If I want to earn an A and compliance greater than or equal to 100%, I must run at least 10:30/mile for my base runs and long runs. To reap the benefits of heart rate training, I need to keep it in heart rate zone 2 (Z2). I’m okay on the base runs in my flat neighborhood, but it falls apart on my long runs on the trail.

Last weekend, I stayed in Z2 and averaged 10:28/mi. on the downhill (five miles) and the flat (six miles) and 11:49/mi. on the uphill (five miles). It’s not steep, but the 160-foot ascent over five miles makes me 80 seconds slower per mile. I know that hills affect heart rate training, and I need to accept this fact. I might not hit 100% compliance, and my overall score might falter, but it’s due to the conditions and not to a lack of hard work. Thankfully, the San Jose Rock n Roll Half Marathon is flat, and CIM is downhill.

How has your training been going? Please share in the comments below.

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