hr in ultra running - west highland way race · needed to pace my self and still be running the...
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JohnKynaston
UsingHeartRatetomaximiseperformanceinultrarunning
UsingHeartRatetomaximiseperformanceinultrarunning
IntroductionAlwaysenjoyedrunning
Mid80’sIranalotofhalfmarathonswithapb of1:16:20
Workedoverseasfor8yearsanddidn’tracemuchbutkeptrunning
2005-06calfinjurystoppedmyrunning
Finallygotitsortedoutandstartedrunningagainpainfree
Decidedtolookforanewchallenge
UsingHeartRatetomaximiseperformanceinultrarunning
IntroductionDiscoveredtheWestHighlandWayRace
95mileracefromMilngavietoFortWilliam
Enteredforthe2007raceandstartedtraining
InJune2007ranmyfirstwhw raceFinishing
UsingHeartRatetomaximiseperformanceinultrarunning
Ifinishedin22hrs45mins19secs
UsingHeartRatetomaximiseperformanceinultrarunning
FollowingyearItrainedharderandwasbetterprepared
Ifinishedin19hrs59mins33secs
UsingHeartRatetomaximiseperformanceinultrarunning
UsingHeartRatetomaximiseperformanceinultrarunning
ThefollowingyearIwentfasterfinishingin19hrs51mins59secs
UsingHeartRatetomaximiseperformanceinultrarunning
Between2010to2012IhadafewtougheryearswhenIstruggledovertheFinal15miles.
In2011thewhw racetookme27hrs36mins00secs
UsingHeartRatetomaximiseperformanceinultrarunning
Idecidedtochangemyapproachtotheraces….
#Iwantedtobeabletofinishwelland‘enjoy’thefinalfewhours
#TodothatIneededtostarteasy
#TohelpmewiththatIdecidedtokeepmyheartratetoaspecificrate
UsingHeartRatetomaximiseperformanceinultrarunning
10k
UsingHeartRatetomaximiseperformanceinultrarunning
2013Fling
2015Hardmoors55
UsingHeartRatetomaximiseperformanceinultrarunning
Lakeland100
UsingHeartRatetomaximiseperformanceinultrarunning
2015Lakeland100
In2012theracetookme34hrs33mins 59secs
Thefinal30mileswerealonghardslog.
Ifinishedbutitwasn’tveryprettyorenjoyable
UsingHeartRatetomaximiseperformanceinultrarunning
2015Lakeland100
Myaimwastorununder30hrswhichIfeltIwascapableofdoing
Neededtopacemyselfandstillberunningthesecondhalfoftherace
Threekeyelementstomytraining
#Lostsomeweight
#Coveredthewholeroutein2trainingweekends
#RanupanddownBenLomondonceaweektopreparemyquadsforthedownhillrunning
UsingHeartRatetomaximiseperformanceinultrarunning
2015Lakeland100
IaimedtokeepmyHeartRateat125forthewholerace
Ittookalotofdisciplinebutitworkedreallywell
UsingHeartRatetomaximiseperformanceinultrarunning
UsingHeartRatetomaximiseperformanceinultrarunning
UsingHeartRatetomaximiseperformanceinultrarunning
UsingHeartRatetomaximiseperformanceinultrarunning
2012
2015
Averagepacecomparisonofmytworacesfrom2012and2015
UsingHeartRatetomaximiseperformanceinultrarunning
Lessonslearnt
#DecidewhatHeartRatetoaimfor
UsingHeartRatetomaximiseperformanceinultrarunning
Lessonslearnt
#DecidewhatHeartRatetoaimfor
Maths…
AverageHR=HR0*power(e,-Distance*DistanceRatio)
UsingHeartRatetomaximiseperformanceinultrarunning
Lessonslearnt
#DecidewhatHeartRatetoaimfor
#Needtobetotallycommittedtothistactic
#Psychologicallysomuchbettertobecatchingpeoplethanbeingcaught!
UsingHeartRatetomaximiseperformanceinultrarunning
NextRace…
Hardmoors160mileswhichstartsonFriday28th Aprilat5pm
UsingHeartRatetomaximiseperformanceinultrarunning
NextRace…
Iruna‘GuessMyTime’Competitiononmyblog
www.johnkynaston.com
ClosestguesswinsanUltimateDirectionJacketworth£130
UsingHeartRatetomaximiseperformanceinultrarunning
Thanks…
www.johnkynaston.com
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