20 miler @ 7:28 PACE / HR 156. 2nd best 20 miler ever.
I've learned that about 155 HR is my breaking point in long runs (over 16) and 165 HR in my medium long runs (10-15). Speed is not the issue, I can run 6's any time I want throughtout the medium or long run but know I will hit the breaking point after a couple of miles if my HR hits those critical numbers. Once I have hit those numbers I can't reverse the effect.
I need to make sure and run my marathon by HR effort and not mental effort or I will overrun my physical ability.
It's hard to read the below but the first 5 avg was 7:46, second 5 was 7:31, third 5 was 7:19 and last 5 was 7:17. A few low 7's thrown in there but no 6's.
~~Mile Time HR HR %
1 7:45:00 145 76%
2 8:00:00 144 75%
3 7:47:00 146 76%
4 7:48:00 150 79%
5 7:31:00 151 80% 7:46:12
6 7:32:00 152 80% 147
7 7:31:00 150 79%
8 7:27:00 152 80%
9 7:25:00 153 81%
10 7:41:00 154 82% 7:31:12
11 7:11:00 149 78% 182
12 7:26:00 155 82%
13 7:19:00 158 84%
14 7:26:00 160 85%
15 7:15:00 161 86% 7:19:24
16 7:29:00 155 82% 187
17 7:20:00 159 85%
18 7:17:00 158 84%
19 7:04:00 163 87%
20 7:19:00 166 88% 7:17:48
192
Total 149:33:00 154 81%
Pace 7:28:39
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