Hmmm… Just go slower? Instead of power walking, just walk! Harder is not better in this case, so it’s best to just back off until you can stay under AeT HR.
After reading the book and various comments on this forum, I think I definitely have ADS from too much hard training and not enough base! I have however tried to replace all my harder training with aerobic base training which has been going well but I always seem to exceed my AeT (±130 on the nose breathing scale) on hilly base runs. Even if I (power) walk up some hills, I go into the 140-150’s easily.
Should I just replace the hill runs with a flat course which is very boring IMO and would be on tarmac instead of trail which is a bit of a killer – so that I stay within the AeT the whole time or is the occasional spike in heart rate for a few minutes acceptable on a hilly course for aerobic base training / ADS ?
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