Given how surprisingly hard I found R1 and R2 this week, this morning’s R3 went surprisingly well. No, it wasn’t easy and I really had to use my head to convince myself I could do it.
What was pleasing is that my pace has increased - today’s pace would mean a 5k in 37 mins. But first things first, completing C25K is my first goal. Distance then time can be next.
One thing that surprised me - and subsequently made me question the accuracy - was my avg heart rate. On my Apple watch activity app, it reckoned I was averaging 97% of my max heart rate?! That can’t be true surely? I looked through all my other runs and track about 80-85%. Surely either the tracker is wrong or my maths is?! I was using the calculation of 220 minus my age (48) to give me a max heart rate of 172. According to today’s run my average heart bpm was 168 which would be 97/98%.
Anyone else had similar experiences or can correct my maths 😂
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RunNewForestRun
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An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.
Knowing this means you can see how your device rates your easy conversational pace......don't cheat!
The formulae used for max HR are crude and only return an average. Most people are not average.
For zones on your watch to mean anything more than a broad guide, you need to ascertain your actual maximum HR, as opposed to the theoretical one. Doing this can be potentially dangerous so I am not going to give you advice on how to do it, though a quick search will find it for you.
That’s really helpful thank you. I did think something had got lost somewhere in the law of averages. Either way I was pleased my pace had increased without intention, so I only deduce I’m getting a little fitter!
I wouldn't put too much emphasis on heart rate measurements. Over 200bpm would be an area of concern, though.
Most of my C25K runs (once I started measuring them) peaked at 180-185bpm, which is considerably higher than the formula for my age. But at that rate I was feeling that I was working reasonably hard but not pushing beyond my abilities. My breathing was deep and even, not strained or gasping, and I could speak short sentences.
A pretty reliable indication is how your breathing is going, as IannodaTruffe regularly comments.
Let's say your HRmax is actually 182 , assuming (220-48) is underestimating your max by 10 beats - not uncommon. As IannodaTruffe touches upon, it's a crude formula, rule-of-thumb only. I'm 51 but my max is actually 179, not 169.
So... if your average was 168, that's still 92% of 182, which is quite high. You report the run went well. So you weren't struggling or out of breath, as you would be at 92% of HRmax.
My preliminary conclusion (without seeing the actual HR graph - would be useful to see) is that Apple watch was telling porkies. With wrist-based optical devices, it's very common for them to 'lose' the HR signal (your pulse) and instead 'lock' onto your foot cadence, which is estimated from your arm movement.
What was your cadence measurement and can you post the HR graph?
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