[Marcus]

Marcus on October 2, 2020 at 7:04 am · in reply to: Anaerobic deficiency? #45626

Wow, it looks fun! Really nice treadmill.

[Marcus]

Marcus on October 1, 2020 at 6:16 am · in reply to: Anaerobic deficiency? #45588

Thank Scott for the precisions.

Cheers

[Marcus]

Marcus on September 27, 2020 at 8:36 pm · in reply to: Sharing Files #45464

From what I know, you should try to do your aerobic capacity training in Z1 and use recovery only on recovery days. Just avoid Z2.

Concerning you 1h40 + HR drift, I think that we can look at it from a capacity vs utilization training perspective. When you are running for a long period at your AeT, somehow it becomes utilization training, because, you are maximizing your ability to run at that moderately fast pace. If I am right, I remember Scott saying that a marathon is normally run at AeT. So even if the speed is not properly fast enough for utilization training, the duration make it similar to capacity training. Such training will stress your muscles/body causing a general fatigue and maybe a lost in efficiency too. That added stress and efficiency lost is reflected in your HR that start to rise. This is why you should not do aerobic capacity training in Z2, you will not be able to recover fast enough.

I am just wondering why is it happening at 135 bpm, it should happen at a faster pace. I don’t know what is your running background, but If you are more used to run 5 and 10 km for triathlons, maybe you just don’t have enough local muscular endurance to run that long. Moreover, your drift looks to be mostly caused by your speed going down during your last lap, the HR increase is only 5 bpm, so less than 5% without considering the speed.

Finaly, I would be conservative when estimating your AeT. Even tough you have about 12 bpm difference between your AeT test and AnT test, your pace at AeT is very close to your pace at AnT, only about 7 sec/km. I would use 160 bpm 4:00 min/km.

[Marcus]

Marcus on September 27, 2020 at 7:37 pm · in reply to: Anaerobic deficiency? #45462

Thanks Scott for your advises.

I will keep working on speed at AnT.
I am not a fan of treadmills, but I will try the AeT on a treadmill. Unfortunately, I was in Rockies only for the summer, now I am back in Quebec. I should be able to find the good equipment here too, just need to wait until the end of our second lockdown.

Marcus

[Marcus]

Marcus on September 25, 2020 at 7:31 am · in reply to: Sharing Files #45410

Hi Paul

I had similar results as you for my last HR dirft test. My beginning HR is 172 and it only drifted of 1,7% (I posted a bunch of data here). I think you and me have good results. The cause for low HR drift could be that when the AeT and AnT are close from each other, the HR drift is increasing fast with a faster pace. For example, you had 0% drift at 4:00 min./km, but you could have 4% drift at 3:55 min./km.

Using you AnT and AeT tests, I did some calculations of speed(km/h)/HR. The results are:
At HR=156,5 the ratio is 0,086km/h/HR
At HR=160 the ratio is 0,94km/h/HR
At HR=173,5 the ratio is 0,89km/HR

Those results show that you are losing efficiency beyond 160 HR or 4:00min./km. And I think it’s indicating that you are entering Z3 close to that speed.
I think it is more useful for well trained runners to use AeT and AnT paces, because they include the global running efficiency.

Also, you may want to do a full hour at 4:00 min./km, your last test was only 47 min.