"Step cycles are two-to four-week blocks of training in which your training load steadily increases until the final week, when it is cut back for recovery. Like the hard-easy rule, step cycles allow you to train harder when you mean to train hard, yet also absorb your hard training more fully, than when your training load is less varied."--Matt Fitzgerald
My morning heart rate is still a little high when I awoke, my wakeup heart rate today was 55 bpm, normally it's between 38-42 bpm. Hopefully this week my recovery will produce a result of a lower morning heart rates and less symptoms of overtraining.
Today is the first day of my fourth week training block, which is a much needed Recovery Week. Mondays are normally my Medium-Long Runs and eventually Long Runs, but today will be a General Aerobic Run of nine miles that will be my longest run for this week!
9:30 a.m. General Aerobic Run. 9 miles. Life Fitness Treadmill set at 1% grade. 5 miles at 6.3 mph and last four miles at 6.4 mph. Average heart rate: 144 bpm. Cardiac drift: 150 bpm. (Note: my maximum heart is 190 bpm). I felt energized after my run, not as tired, nor needing a nap.
1 comment:
I never train by heart rate, but so many sources recommend it. Way to go!
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