Hi hi! I’m following this for interest as we have some strong similarity across the board
Recently bought the book and am trying to formalise my training with an eye to some technically easy routes on 4000m+ peaks in the Alps.
Firstly some bio. I’m 44, worked for much of my working life instructing in the UK mountains and hills, the last 6 more (not exclusively) desk-bound. Previously cycled but never done a lot of running. Resting Hr is low 50s, max 179.
After 30 minutes warm up, I ran for 1 hour on a track keeping (as best I could) at a target pace of 138. TP calculates my Pa:Hr as -4.57%: http://tpks.ws/OD7YU2DZZHSRLAIOE64RT22LCU
Q1: Can I then presume my AeT is 138?
My frustration is that this is painfully slow, 9:46 min/km – as I was doing the test I realised I could walk faster. So I tried for 1km, 7:39km/min, avg Hr 137: http://tpks.ws/TOJYNHATCV7YT7J57OU5IG74N4
Q2: Is this just down to poor running efficiency?
I’ve tried working on my form and cadence but as soon as I do my Hr soars.
Q3: Should I stick to run/walk intervals and downhill run/uphill walk for a while?
Q4: Is it ok at this state to throw in intense efforts? (I’ve been running 5k Parkrun with my son to encourage him.) This is less than 10% of my weekly volume.
Q5: Is an intense effort best tacked onto the end or beginning of an Aerobic run, or best to keep them totally separate?
Thanks for reading to the end!
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