Friel AeT test
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bluebirdbiker posted 37 weeks ago.
I think you may be a bit confused. The 173bpm is your LT (Lactic acid Threshold), or anaerobic threshold (AT). That kind of a run is used to test the LT.
Basically it means without oxygen. During anaerobic work, involving maximum effort, like the run you did, the body is working so hard that the demands for oxygen and fuel (glucose) exceed the rate of supply and the muscles have to rely on the stored reserves of fuel (glycogen). The muscles, being starved of oxygen, take the body into a state known as oxygen debt at this point. The body's stored fuel soon runs out and activity ceases - painfully. This point is called the Lactic acid Threshold (LT) or anaerobic threshold (AT) or onset of blood lactate accumulation (OBLA). Activity (the running) will not be resumed until the lactic acid is removed and the oxygen debt repaid.
Mark Allen's HR level you calculated would be close to your AeT i.e., the point at which anaerobic energy pathways start to operate, around 65% of maximum heart rate. This is approximately 40bpm, lower than the AT/LT, thus his calculation.
That all out run you did is, by definition likely your LT right now. The 150-152bpm would your AeT. So do all your runs below this number during base.
BBB
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TryScott posted 37 weeks ago.
I won't deny that I'm confused, but maybe I didn't communicate what I am thinking. The HR during my 30 min Friel LT test isn't the HR that I planned on training at for base training, it's the number I plugged into the spreadsheet, which gave me my range for Zone 2. Doing my base training in zone 2 is one option I was considering, and doing the Mark Allen calc is the other option.
Someday I'm going to know exactly what LT, AeT, Vo2Max, AT, and everything else mean. More imporantly, I'm going to know exactly how each one of those will help me train better. Until then, I just want to know how low I need to keep my HR for base training, and how high I can go with it for a given race. This is why people hire coaches, isn't it? So they don't have to know exactly what all those things are...
I tried to do the test yesterday measuring my ave HR of the last 20 minutes when running all out for 30 minutes (did warmup before and cooldown after 30 min run). Apparently I didn't have much motivation to push my HR yesterday. Average HR was 173, which is the same ave HR I had during a 10k on Sept 3rd that took over 47 minutes. At the end of the 30 minutes, it definately felt like I could NOT of kept running that hard for any longer. Since I don't have enough motivation to push myself unless I'm in a race, maybe this test won't be that accurate for me.
If 173 is accurate, according to the spreadsheet BBB posted at http://www.trifuel.com/forums/showthread.php?t=8601&highlight=Morbius my zone 2 is 142-152. If my AeT is at 178 BPM (I thought it would be close to based on my HR during races), then zone 2 is 146-156. I'm assuming zone 2 is the "engine building aerobic" HR that you stay in for 3-4 months to build a nice base. Right?
What I'm really trying to figure out is what range my HR should be in for my base building. My last race of the season is next weekend, so I'd like to figure out my off season training plan. Right now I'm leaning toward the Mark Allen method http://www.markallenonline.com/Base.asp just because his formula is easy to figure out what my upper HR limit is. It would be 180 minus age (30), and I think I can ignore all the +/- bullets that the list, which puts my upper HR at 150.