Are you sure you are fully recovered? Three days of recovery that have hour long workouts would not be recovery for me, but we are all different. Have you looked at your overnight HR rate or tried the Rusko orthostatic test? I’ve noticed my overnight HR tends to rise over a 3 week build cycle, then goes back down to lower end of my range during my recovery week.
It seems as though after every recovery week, the first workout back is impossible to keep the HR in check. It has been consistently happening every time and I am curious as to how to approach these days. I think I know the answer but I would like to see what you guys think.
For instance, after 3 high volume weeks, I took 3 days of recovery (1 hr a day total including warm-up, 35-40 TSS per workout of 15-25% treadmill walking). Today, my first workout after that 3 day block, HR shot up to 150 as soon as I headed up a steep hill, at the same pace that was more like a 140 HR during the training cycle. Is this due to HR suppression of some level during the high volume weeks (20hrs, which is pretty norm for me)? Maybe this is the normal paces for that HR?
Or is this just a normal issue people have? Should the first workout back after a recovery week be a hard interval day or something of that nature since the HR does not want to stay down anyways? And the legs feel great to do something like that? Then swing back into the normal lower HR routine.
Another concern with this is how to taper for my A goal ultra races this year. I know my legs feel great after a few days of recovery, however, if I am targeting a certain HR for the first half of the race before I just go by feel, it is going to be a very frustrating first half if my HR is not where it should be for the given effort level (if that makes any sense).
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