You are reading a single comment by @KarlMarx and its replies.
Click here to read the full conversation.
London Fixed Gear and Single-Speed is a community of predominantly fixed gear and single-speed cyclists in and around London, UK.
This site is supported almost exclusively by donations. Please consider donating a small amount regularly.
KarlMarx
Just my opinion but I’d spend a little more time building steady runs and potentially jettison the speed work for now, 70% of max hr sounds a little low to me for slow runs though but everyone is personal, the maf calculation is 180-age which for me give about 75% of max, perhaps steady build volume till 60km per week is comfortable and then do a 12 weeks plan for a half marathon...?
My run today was an interesting one, after doing a Paula (although thankfully in an isolated bush) on tuesdays run and an easy 35 mins yesterday today’s plan was 20min warm up, 30 mins threshold and 20 cools down, threshold pace based on recent half marathon is around 3:50 and threshold hr is 177 for me, so off I set knowing that that pace is fast enough to set an new 10k pr... despite never quite reaching threshold heart rate I got to 30 minutes at 3:45 pace/8k and decided that I may as well do the other 2k and set what is a nice new PB, and still felt pretty comfortable.. only really tried in the last lap where some whippet was doing 300m reps and kindly (genuinely) set off just before me so tried to keep up with him (he still finished about 100m in front of me!)