W7 completed

[Jonno34]

Well W 7 Completed. not sure how I feel about it. First 2 runs of the week were hard but today seemed easier though I have had an extra rest day. I have said it before but whilst I think this is a great program I really do feel a bit shortchanged in the fact the verbal support in app from Laura has been the same each run. When training on your own a fresh but of support at this stage would be helpful.

What about heart rate? I am doing this on a treadmill I walk at 6.3 and run at 8.3 Kmph. I find these speeds OK. My legs get tired but am not out of breath. That said I can get up to 176 on the heart rate monitor. Based on 220 less your age my top rate should be 166. Since the beginning of December I have been training regularily 3-5 times a week up to 2hrs plus a time. I have lost 20lbs and have gained muscle. I have no BP problems or any other chronic medical issues and whilst still overweight I consider myself relatively fit. I have just had a complete medical and been given the all clear.

If I was running on the road I would have none of this information. Am I overdoing it? The 220 calculation seems to rule out any basic level of fitness however it is technically included as as you gain fitness your heart rate should decrease.

My run takes place at the end of my gym session when I start with 20 mins interval training on the x trainer then do a series of weights targeting back, chest or shoulders.

[ArthurJG Graduate]

Don’t take the 220 rule too seriously. If it were true I would have the heart of a man twenty years younger than me (and he’d probably be really angry!) It’s a formula Fitbit and others use but it’s a gross oversimplification of what the research actually says.