Tag Archives: hrm

Train Hard : Bank Holiday Morning Run

6 May

Just because we got ourselves cups at the weekend, it doesn’t mean training ends there – that’s just the start! Henley is getting closer on the horizon!

This means the focus is now on maintaining and pushing the fitness, and developing the racing start technique.

Today, I’m working on the fitness!

As usual, I’ve been out strapped up with my phone and Bluetooth Heart Rate Monitor, and logged the route on my SportsTracker profile.

Despite the racing Saturday (+ the 16km row to and from the Regatta!) – part way along my legs definitely felt shot! – I was rather pleased with my performance.

My first 2.5km was in 9 minutes 39 seconds, and I managed to keep an average between 13 and 14km/h – this was what I had been working up to on the treadmill, but never tried it out on the road!

I have to admit though – I did have a couple of quick pit-stops en-route. I got from my house up to the big Sainsburys in Wandsworth (about 2.75km) and felt my legs were dying – I wondered what was wrong with me! It was at this point that I realised the pace I had been running at, and soon worked out why I was starting to hurt!

As you can see from the heart rate – the brief blips are where I stopped to catch my breath and stretch out my legs before running on.

Heart Rate Recovery

In terms of recovery, I finished running at 28 minutes, then quick walked home at an average pace of 6-6.5km for the last 4 minutes before stopping altogether, and my heart rate dropped as follows.

109bpm @ 0 minutes (start of exercise)

193bpm @ 28 minutes (end of run – 13-14km/h average)

145bpm @ 29 minutes (jogging at 6km/h)

132bpm @ 30 minutes (jogging at 6km/h)

115bpm @ 32 minutes (end of exercise)

Using the heart rate recovery calculation (see Terminology), this would put me at (193-145) / 10 = 4.8 – I’m rather pleased with that for now, especially as this is not a true reflection of recovery rate given that I was still moving!

Let the sun shine!

It just goes to show what a bit of sunshine, and some good tunes can do to push you, no matter how tired you feel before you head out!

I’m looking forward to plenty more runs out in the summer sun over the next few months. Although most of my friends would think I’m mental, going for a run early on a Sunday/Bank Holiday Monday can be great for the soul. Barely anyone around, the roads are quiet and the air is fresh and cool, it is a real pleasure to live in South West London!

Train Hard : Strapped up, good to go

2 May

As I was gearing up Tuesday morning, I was trying in vain to get my Polar Wearlink to connect to my phone before heading off to work on the bike, but to no avail.

I tried wetting the strap again – heart rate monitors require moisture between the electrodes and the skin to work – also turning the bluetooth on and off on my phone, removing the strap and then putting it back on … but none of the above worked!

Finally came to the conclusion that it’s not the phone … it’s me! Or at least it’s the battery, and so it requires me to buy a new one!

Anyway, brand new battery, and the strap is back to work!

I’ll be using it again later with my SportsTracker for the cycle back later.

Train Hard : Two Bridges Run

26 Feb

The usual for training this evening – the two bridges run from the club, up and over Hammersmith bridge, coming back through Fulham and over Putney bridgr to the club.

Pretty good time, and remembered to actually set my phone to record before leaving the club!

Two Bridges Run – February 26, 2013

Train Hard : Post 5km Testing

21 Feb

So, I was a little too exhausted, and strangely excited after last nights’ testing to manage to report back!

However, I’m rather pleased I managed to smash my previous time and got myself a split of 1m57s09ms – total time 19m39s 🙂

The last 100m hurt a lot, and I could feel all of the food I’d rammed down yesterday starting to move back up in a bid for freedom(!), but I managed to stay on the seat and keep it down, and one of the lovely novice lads Ross was on hand with bottles of water and jelly babies to revive us all once we’d finished!

Our coaches, Ralph and Jacqui were a great help all the way through it – a little frightening at times with their bellowing and screaming at us, but it helped with concentration!

Once you’re ‘in the zone’, its easy to let something slip for focussing too much on something else.
The software display for our machines contain so much information, and you have twenty minutes to focus and smash it – its quite a lot for your head to deal with, especially after a long day of work!

I found myself focussing on the distance left, watching it chug down, (wishing I could find an extra foot of legs or arms to make it go a little quicker!). The problem is, focus on that over everything else, and you can find your stroke rate shooting up!

For our testing we have a set average stroke rate to stick to – this is to make it fair for everyone testing, to have a constant to measure by.
The stroke for this test was to be between 26 and 28, average across the 5km.

Now in theory, this means you have the space to go crazy in the first few strokes to set yourself a good split, however it’s all about pace in a 5km – going crazy for too long means you can burn out earlier than you’d like, so it’s a tough judgement!

I did get my rate up to the high 30s for the first 10 strokes but made sure to quickly drop it back down and watch my average stroke rate lower over the remaining 4500m.
And having Ralph shouting ‘stroke rate, Charlotte’ was enough to remind me to keep an eye on that – anything over 28 would be a test fail and would not count!

Anyway, it’s sessions like this that I wonder if I’m wired differently to others!
I do love the pressure of having to perform in a fitness capacity like a RowPerfect test!

There were 3 rounds of testing last night, and my group were lucky enough to be the first to go, which meant we got it over and done with without little time to sit and worry about it!
And in good team spirit we stuck around after a bit of stretching (we attempted a jog around the block to warm down, but it was far too cold and soon gave up on that!) to watch the others complete theirs and cheer them on! It’s nice having people to push you when you feel like you’re dying – it’s something I find really helps, so I like to be able to return the favour 🙂

Be Happy : Sports Tracker … testing

13 Feb

Right, so I’ll keep this brief, as I’m shattered from tonight’s training, but I’ve just managed to finally get myself logged in to the Sports Tracker website – it seems my work laptop doesn’t like the site!

Sports Tracker…

Be Happy : No-go gadget Edwards!

12 Feb

Ok, so I probably shouldn’t have been out running whilst I’m still on antibiotics for this chest infection, so perhaps it was karma!

Tonight’s training was the weekly run – also known as the ‘two bridges’ – a route from the club up and over Hammersmith bridge, coming back through Fulham to Putney bridge and back down to the club. A loop of about 8km.

It was my first cardio session in about 4 weeks, and I was feeling good-to-go, all strapped up ready with my Polar Wearlink+ for my test run!
Only problem being, as we set off out of the building I thought I had pressed start before putting my phone into my armband under my windproof shell … getting back to the club though turns out I hadn’t!

So no route, and no recorded heart rate! Just the present rate I could see on the display of 175. After a 39 minute 8km, the rate sounds about right, and it quickly started to drop as I sat and stretched, so as far as I can see the monitor works, its just my ability to set it up that needs fine tuning!

It’s got me wanting to go for another run now!

Take 2 next week!

Be Happy : Go go gadget Edwards!

8 Feb

So, I’ve been on the antibiotics for 5 days now, and the cough is almost clear.

Now I know it goes against most recommendations, but 2 weeks of injury and 2 weeks of infection is taking its toll.

Last week I had a delivery from eBay that got me rather excited!
I purchased myself a Polar Bluetooth Wearlink+.
Now for the average Joe, that’s a heart rate monitor, but the cool bit about it is that it is Bluetooth – therefore can connect to my phone and track my heart rate as I work out. Not only thay, but with the right apps, it can be plotted against time, distance and elevation for a full and thorough workout analysis.

I received it at work, and being too impatient to wait until I got home, disappeared off to the toilets to hook myself up to test it out!

Id purchased it second hand, therefore it came without the box, but it did have the manual with it. I’d rather use the word manual loosely though! There’s very little in it – its’ weight is made up with the various language versions for ‘attach, turn on, and go’!

It took a little while to suss it out, for several reasons.
Unlike my Bluetooth headphones – which, fyi I swear by for running and working out! – when the hrm is connected to the phone it doesn’t appear as being ‘connected’ with the Bluetooth. I managed to pair it up, but was expecting to see the usual connection symbol but this didn’t happen. I also then needed to find an app that would recognise it.

I downloaded various apps, and a few spotted the Polar iWL, however couldn’t connect.

I finally came across an app called Sports Tracker, and once I got outside and with some GPS signal, managed to connect to the monitor and went for a walk.

I only managed to get it fully working in the last five minutes as I got back to the office, so continued to test it from the desk!
I checked my pulse the manual way to compare for reliability, and the readout seemed pretty

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