W2R2 --too slow ?

[Bogshuffler]

Anybody who knows me wouldn't beleive me if I told them that I left home at 06:25 to go running, but when I explaned that this evening is beer evening I would get a knowing smile.

Samsung Health app reports that this AM my BPM max'd @ 143 , and that 80% of my excercise was low intensity with none of the session coming into the aerobic nor anaerobic exercise categories, whereas previous sessions BPM max + 164 and 50% of the sesh was aerobic. TBH I found this AM's session fairly easy & I only recall willing Jo to tell me to walk once.

The question is "Am I pacing myself correctly" I almost feel like I have cheated this morning and that if I don't push increase intensity a tincy bit then the next stages will be a big struggle. But then, this program's goal is about be able to run for 30min, not necessarily about running 5Km--is it not? However, I am speed orientated and can't get the 5Km goal out of my head.

All advice gratefully received.

Happy Friday everyone.

[IannodaTruffe Mentor]

Well done.

You don't need any tech to know whether you are at the correct pace. Go as fast as you can and still say out loud "Am I going slow enough to clearly speak this sentence in one breath".

An easy conversational pace equates to approximately 75% of your maximum heart rate and is the perfect zone to build stamina and strength.

[John_W Graduate]

I dunno know.... is this too slow?

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[John_W Graduate]

Also, about your HR numbers, how old are you?

[Bogshuffler Graduate in reply to John_W]

55

[Tasha99 Graduate]

How are you measuring your heart rate?

[Bogshuffler Graduate in reply to Tasha99]

Samsung wearable watch. I am quite confident that it is retty accurate as it agrees with my blood pressure monitor.

[Tasha99 Graduate in reply to Bogshuffler]

I think your max might be incorrect. Does it put your heart rate into 5 zones? I can’t imagine that 143 wouldn’t be in zone 3 if you’re 55 🤔

[Bogshuffler Graduate in reply to Tasha99]

Tasha, thanks so much for your input, because I'm very new to this I didn't realise that I needed to input my gender, height, age etc. I have just Googled a bit about HR and I have just gone into Samsung Health and input the relevant data. It now reports that during this AM's run I spent 70% of the run in zone 3, 16.7% in z4 and 13.3% in z2. Everyday is a school day To myself: "You plonker Rodney"

[Tasha99 Graduate in reply to Bogshuffler]

Ha ha excellent 👍🏽

[nowster Graduate]

It sounds like you're doing everything right. Stamina comes first; speed can come later.

[Speedy60 Graduate]

You're doing great!

'Speed orientated' sounds like the quickest way to the injury couch. You're putting a whole new set of stresses onto your body. Give it time to adapt before you go for your first Olympic gold! Any runner will tell you that to run fast, you first have to run slow.

Good luck

[Bogshuffler Graduate in reply to Speedy60]

Thanks Speedy, I'm competitive but I think I have got an understanding of this, ie. Going steady. I was just a lttle worried that this AM was taking it steady to the wrong extreme. However, Tasha has fixed that by letting me know that I hadn't set my Samsung Health up properly.