I decided to benchmark this week after a great weekend at Afton. Since I had my fastest 25k loop out there, I figured this week would be a good time to do a HADD test.
Also, with the 1st of each month arriving, I see it as the beginning of next years' race training. Hey, it works for me.
Interval Speed (mph) Avg. heart rate
1 6.5 125
2 7 136
3 7.5 144
4 8.4 157
5 8.8 165
Each interval was 1.5 miles, and the goal was to nail heart rates of 125, 135, 145, 155, and 165 repsectively.
I was hoping to match or improve from my last test in early April. It was about the same, although some improvement on the lower end. I was able to nail the first 3 easier segments, where in the past, I was all over the place with my heart rate on those.
This make sense as almost all of my running this year has been below a heart rate of 150.
So, this is the benchmark I will use to improve over the winter.