Posted: 21/01/2015 at 16:51
I had my Lactate threshold tested a few week ago- would recommend (if you are anal and statistic mad -like me), It involved treadmill running for 4 mins the blood test-repeat with 1kph increase in TM speed.
The results give speed and heart rate LT zones- with the hilly running I do HR works better than speed for example my LT threshold was 15kph- 6:26 minute miles (on a treadmill with 1% incline) or 157 HR.
The idea then is to run the LT sessions 5 beats or so higher- which is about right for me so Tuesdays 4 was @ 6:06mm average HR 160-167.
What I did find very useful is the recovery info my test suggested 136 and below, whereas I was using 143 before-slowing these I am sure will help as much as knowing the LT
I guess what is suppose to happen is a repeat test towards the end of the training plan and expect the LT to have move to a increased speed and the same HR?
I have been reading Jason Cherrimans? blog on the PnD for a 2:22 Yorkshire marathon, he monitors his improvement by working out heart beats per mile-at the start of the plan his was 1100ish beats per mile reducing to 980 ish at the end of the plan-never heard of this before but I like the idea!
Well todays run (like most of mine) throws any theory out of the window-Loads of thick snow so of cause did a hilly fell/trail and road in 4*4 tacks run 15.6 miles 1,800 foot climb av pace 8:35 BUT AV HR 160! ranged from mid 140's to 178-which is 95%of my max- for over 4 miles the snow was so deep I did not get my feet out of it at all! -hardest training run for ages and not sensible or planned but apart from the race like pain it was great fun!