Week 1 of IM Pocono 70.3 Training – Finding Zone 2…

Last week(6/13/2011) was my first training plan week for Ironman Pocono Mountains 70.3 on October 2, 2011. The training went quite well and actually felt pretty easy despite the increase in volume. The hardest part of this week was trying to stay in heart rate zone #2. For me Zone 2, which is 60-70% of my estimated maximum(~178 bpm), ranges between 107-125 bpm. While I am able to attain this zone on the bike, the run is a whole different matter.

Last year I began Chirunning, which allowed me to increase my distances through more efficient running technique. This technique makes running a more relaxing activity and I don’t feel like I am gasping for breath anymore. Despite this, when I strap the old HR monitor on it tells a different story. Running at the slowest possible pace still jacks my HR up to around 150bpm, which is in Zone 4. The only way I am able to get to zone 2 is by walking. So there in lies my dilemma for the week. Is it better to stay in Zone 2 despite having to walk to do so? Or should I just run as slow as possible and hope that eventually my heart will get down to Zone 2?

 View my Training Log…

Week #1 Totals
Type Distance Duration Avg Pace # Time in Zones
Bike 80.4 mi 04:59 16.0 mph 3 HEART RATE

Z1 : 50-60% 00:15 89 – 107
Z2 : 60-70% 02:08 107 – 125
Z3 : 70-80% 02:32 125 – 142
Z4 : 80-90% 00:19 142 – 160
Z5 : 90-100% 00:00 160 – 178
Run 13.4 mi 02:06 09:29/mi 3 HEART RATE

Z1 : 50-60% 00:03 89 – 107
Z2 : 60-70% 00:05 107 – 125
Z3 : 70-80% 00:18 125 – 142
Z4 : 80-90% 01:33 142 – 160
Z5 : 90-100% 00:12 160 – 178
Swim 5425.0 yd 01:58 02:10/100yd 3
Total Duration: 09:03   9

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