[paum31]

paum31 on October 1, 2020 at 10:49 am · in reply to: ME Bounding #45607

Thanks Scott for your response,

Then, If I understand it right, the spectrum is based on velocity/specificity of the ME exercises. So the Gym ME and bounding ME programs would be in a similar place in that spectrum.

However, Briguy got the point and debated a question which I am not sure yet:

Is the gym-based ME program worthwhile even if you have access to long/steep hills (to do the bounding ME workouts proposed in the Uphill Ath book, not the very heavy uphill carries you mentioned) as stated by Briguy?

[paum31]

paum31 on September 29, 2020 at 10:29 am · in reply to: Sharing Files #45513

Hey Scott! What are your thoughts about my tests, conclusions and questions?

[paum31]

paum31 on September 29, 2020 at 10:26 am · in reply to: book-review & open questions – whats the authors perspective? #45510

Great review!

[paum31]

paum31 on September 26, 2020 at 5:13 am · in reply to: Sharing Files #45427

Hi Marcus

I’ve just read your post! We are in similar numbers, and I’ve also got the same anaerobic deficency feeling.- My AET may be higher than 160 according to the last test

I still have the same initial questions unanswered, it would be great to be answered by Scott or some other knowledgable administrator, but i would also like to read your viewpoint.

Initial questions:

– I have been doing almost all the miles at a 110-120bpm Calculating my zones with 155HR as my AET reference, my z2 would be between 140-155bpm and my z1 would be between 120-140bpm (even higher if it was 160HR), Should I try to do most of my miles at higher HR? 110-120bpm feels like easy recovery pace, 120 or above HR feels like a little higher effort than that, but very sustainable.

– What do you think of the 4th experiment?
At a 135 initial HR, my Hr starts to drift significantly when I’ve run aprox.1h40. I believe it could lead to some interesting interpretation and may be useful.

Thanks a lot! PAu

[paum31]

paum31 on September 25, 2020 at 1:44 am · in reply to: Sharing Files #45408

5- Third Heart rate drift test: Same 6km laps
(the test is only the 3 and 4 laps in the laps section of the following file; the first part is the warm up and the 4th is some more miles)
https://connect.garmin.com/modern/activity/5585796121?share_unique_id=24

At a 160 initial HR for Heart rate drift test there is minimal Heart rate drift. almost 0% decoupling.
How should I do my next test to look for the Aet?
I’m quite lost, I expected a higher decoupling.

[paum31]

paum31 on September 25, 2020 at 1:38 am · in reply to: Sharing Files #45407

Thanks for your response, but I’ve read the book and most of the blog posts, I’ma aware of those links.

My Ant test was done correctly (otherwise it wouldn’t be Ant test?), I pushed myself hard.

I had already calculated the zones, that was not my question. I have been doing almost all the miles at a 110-120bpm Calculating my zones with 155HR as my AET reference, my z2 would be between 140-155bpm and my z1 would be between 125-139bpm, So, I was doing most of my miles in a calculated recovery pace instead of a Z1 pace. Should I try to do most of my miles at a calculated Z1 pace? 110-120bpm feels like easy recovery pace, 120 or above HR feels like a little higher effort.

The 2hour is not an AET test, as said, it’s an experiment! I just wanted to see if my HR drifted at this initial HR for 2h, which it did!

I’ll wait for the coaches answer to see their viewpoint!

Meanwhile I’ll post the AET test at a 160 initial HR you recommended me to do. I did it yesterday!

Thanks again!

[paum31]

paum31 on September 23, 2020 at 4:34 pm · in reply to: Sharing Files #45358

I have many qüestions but I’ll start with only the most important 3:
– Is my reasoning right, Do you see any flaws on my conclusions?
– I have been doing almost all the miles at a 110-120bpm Calculating my zones with 155HR as my AET reference, my z2 would be between 140-155bpm and my z1 would be between 120-140bpm, Should I try to do most of my miles at higher HR? 110-120bpm feeld like easy recovery pace, 120 or above HR feels like a little higher effort.
– What do you think of the 4th experiment? I see it as I should do my long runs with a lower HR than 135bpm if I don’t wanna have that high drift.

Thanks in advance! It’s a luxury to have you here ready to answer.
PD: Thanks for the uphill athlete book, it nailed the basics, loved it

[paum31]

paum31 on September 23, 2020 at 4:33 pm · in reply to: Sharing Files #45357

4- Experiment Heart Rate drift. Tried 4 laps (almost 2h) at a 135 initial HR to see how my HR drifted. I didn’t eat nor drink during the test (I should!)
(the test is only the 2, 3, 4 and 5 laps in the laps section of the following file; the first part is the warm up and the 6th is the come back home)
https://connect.garmin.com/modern/activity/5564566079?share_unique_id=15
What I learned: At a 135bpm initial:
– There is not cardíac drift between the 1st and 2nd lap of the test; 0,29% decoupling. (Pa:HR Ratio calculated manually)
– There is some drift between the 1st and the 3d lap; 3’9% decoupling
– Definetively there is cardíac drift between the 1st and the 4th lap; 6’25% decoupling.

[paum31]

paum31 on September 23, 2020 at 4:33 pm · in reply to: Sharing Files #45356

3- Second Heart rate drift test:
(the test is only the 2 and 3 laps in the laps section of the following file; the first part is the warm up and the 4th is some more miles)
https://connect.garmin.com/modern/activity/5545557439?share_unique_id=17
What I learned: At a 155 initial HR for Heart rate drift test there is some Heart rate drift. 2’8% decoupling. (Pa:HR Ratio calculated manually)
My Aet may be at 160bpm? I’m not aerobically deficient ?

[paum31]

paum31 on September 23, 2020 at 4:33 pm · in reply to: Sharing Files #45355

2- 45 min anaerobic test.
(the test is only the 2 and 3 laps in the laps section of the following file; the first part is the warm up and the 4th is the come back home some more miles)
https://connect.garmin.com/modern/activity/5517113988?share_unique_id=22
What I learned: My ANT threshold is at about 174bpm, so my upper z3 is at 173.

[paum31]

paum31 on September 23, 2020 at 4:31 pm · in reply to: Sharing Files #45353

It looks like the post was too long, so I’ve posted it in this thread separeted, may be the links are too much.

I’m Pau I’m 27 y old, I’ve been a swimmer since I was a child, a triathlete for 7 years. These last 2 years I have only been running.
I’ve been training in a polarized way based on Seiler’s articles and podcasts. However, last month I read your books and decided to do your tests to set my zones and see if I was aerobically deficient.
I have been doing various tests, all of them have been done in the same 6km lap.

1- First Heart rate drift test to calculate the AET:
(the test is only the 2 and 3 laps in the laps section of the following file; the first part is the warm up and the 4th is some more miles)
https://connect.garmin.com/modern/activity/5507317680?share_unique_id=19
What I learned: At a 135 HR I have almost zero cardíac drift.

[paum31]

paum31 on September 23, 2020 at 10:43 am · in reply to: Sharing Files #45331

It was posted as a new post in the general training discussion.

I’ll post it again then!

[paum31]

paum31 on September 23, 2020 at 10:20 am · in reply to: Sharing Files #45326

I did a long post, shortly after replying this one. But I can’t find it! Has it been erased or lost?

[paum31]

paum31 on September 21, 2020 at 7:57 am · in reply to: Sharing Files #45238

Thanks for your reply Scott!

I see you are able to watch the files posted. Then I’ll do a new post exposing all my test and my doubts!

The file I’ve updated is the first test I did, I’ve done some more!

[paum31]

paum31 on September 21, 2020 at 1:24 am · in reply to: Sharing Files #45228

Thanks for your response,

I don’t have a Training peaks premium account.

I think I’ve found a way, This is the first AET test I did:

https://connect.garmin.com/modern/activity/5507317680?share_unique_id=13

Can You see it?
Can you see the different laps/ pace/ HR ?