What is in a heart beat?


Because your resting heart rate indicates how efficiently your heart pumps blood throughout your body, your pulse rate is a useful tool for gauging your fitness level. Athletes tend to have lower resting heart rates because training programs that build speed, fitness, muscle and endurance also train your heart muscles to pump a higher volume of blood with each heartbeat. Ultimately, it takes fewer heartbeats to power a well-conditioned athlete during intense training as well as during rest.

Now heart rate differs with age and gender. While the normal resting heart rate for adults ranges from 60 to 100 beats per minute, conditioned athletes and other highly fit individuals might have normal resting heart rates of 40 to 60 beats per minute. This indicates a high level of cardiovascular fitness. Gender is another factor in resting heart rate norms because women at various fitness levels tend to have higher pulse rates on average than men of comparable fitness levels. For example, the average resting heart rate of an elite 30-year-old female athlete ranges from 54 to 59 beats per minute, while the resting heart rate for men of the same age and fitness level ranges from 49 to 54, according to the YMCA’s “Y’s Way to Fitness.”

But then people differ … my friend Jim and I are of comparable fitness – he is slightly younger, taller and thinner but his heart rate is way, way  higher always when we ride together – yet his breathing gives no indication of a high HR like mine would at that bpm…..

EXAMPLE: Here is a stretch of road we both did recently a few days apart  – same time same wattage and we are same weight.

james seg

JIM ave HR 165bpm/174bpm max

RICH ave HR 123bpm/133bpm max

rich seg

As soon as Jim moves his heart rate is 150bpm but mine rarely rises as much although in anaerobic sports like 5 a side football going from still to full sprint it does sometimes hit those high peaks of 180bpm+ (my 100% max)

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Although I get slightly worried about my friend’s high HR it also appears that people with a low resting HR (me) can need pacemakers later in life as the heart doesn’t function as well with age. Will need to question my cardiologist pal next time I see him.

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Recovery 



I do t actually feel that bad ….. Still going to do another park run in the morning.

Garmin info on recovery:

Recovery check

The recovery check provides a real-time indication of your state of recovery within the first several minutes of an activity.


Recovery time

The recovery time appears immediately following an activity. The time counts down until it is optimal for you to attempt another hard workout.

My first time …… at Parkrun


Parkrun (styled as parkrun) is the name given to a collection of five-kilometre running events that take place every Saturday morning in several countries. All are free to take part in and require runners to register online in advance for a unique athlete number and to print their own identification barcode for use when taking part.

I had registered years back but have never got around to taking part in one. Yesterday I changed that – I printed out my barcode Friday night chose one of the 3 in glasgow to take part in and off I went. I cycled down and locked the bike up – the run was due to start 9:30am and with 40min to kill I decided to run the course before the event slowly. A bit of stretching and warming up. Listened to the briefing and applauded a man on his 50th run. Then boom off we went. Victoria park in glasgow has the Parkrun go 3x round the lake so on the 2nd lap we started hitting back markers. Still pretty doable and my pace was pretty high (competition you see)

Came in and stopped the Garmin 19min59sec and 4.8something km.

I queried distance with runner next to me – his Garmin had 5.05km so it must be fine – I hadn’t cut corners into the lake that was for sure.


First lap quickest then got my breath back regretting start then upped it on final lap …..

Runners’ results in each event are processed and uploaded online after the run by volunteers. Each registered runner has an individual page cataloguing the details of each event in which they have participated.

So checked my time later 20min 00sec

Pretty happy with that so will try make next week for no2 before I try other courses.

Garmin 920XT and running Dynamics


Got new life insurance and the company i am with offers 50% off on garmin products and as I am such a gadget head i decided to buy the 920XT which is also useful for swimming besides my normal running and cycling.

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The watch itself maps other data that i was not familiar with so popped out this morning on a run just over 10km to explore what the running dynamics mean.

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Running dynamics give a summary

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Cadence i know is stride rate – quicker chi type running has always been my thing – i am not a long heavy impact strider … In general, more experienced runners tend to have higher cadence. An often-cited target for running cadence is 180 steps/min. So i am bang on target for this run.

 

First off is Vertical Oscillation

I was feeling stiff at first but loosened up after a km of running – this is where the data goes into blue – there are green spikes in sync with the downhill sections after that …

The colors show how your ground contact time compares to other runners. The color zones are based on percentiles.

Color Zone Percentile in Zone Ground Contact Time Range
Purple > 95 < 218 ms
Blue 70 – 95 218-248 ms
Green 30 – 69 249 – 277 ms
Orange 5 – 29 278 – 308 ms
Red < 5 > 308 ms

Garmin has researched many runners of all different levels. In general, more experienced runners tend to have shorter ground contact times. Elite runners often have ground contact times of less than 200 ms. Virtually all experienced runners studied have ground contact times of less than 300 ms. Higher cadence and faster paces are both associated with shorter ground contact times. Many running coaches believe that a short ground contact time is characteristic of a more economical running form. However, at a set cadence, decrease of ground contact time usually increases vertical oscillation.

Strava: Running in the UK 2015


Strava has become the biggest site for runners and Cyclists in the world and sporty bods in the UK have been quick to crunch the stats …

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here is an article from a running site …

Strava, the social network for runners and cyclists, has published its annual End of Year Insights for 2015. Comprising of millions of individual runs and rides, the data offers unique insight into the habits and behaviour of Britain’s runners.

The data reveals that in 2015 a staggering 5.3 activities were uploaded and shared on the social network every second. Such an immense depth of data allows documentation and analysis of the UK’s growth in the world of running and cycling, while also providing direct comparison with the Strava community on a global scale.

Global Running

Runners around the world clocked up 52,006,574 runs on Strava, recording the equivalent of 275,648 marathons along the way, as they reached an impressive running total of 434,262,247 km. Runners looked to the tail end of the year in order to stretch their legs and marked Sunday 13th September as the most active day for a run. Global elevation gain was one of the most astounding statistics for Strava runners, reaching the dizzying heights of 3,810,420,727 meters in total.

UK Running

The UK contributed 10,879,161 runs and 86,760,994 km to the global figures. Men recorded an average pace of 5:17/km for their average running distance of 8.4 km, while women recorded a pace of 6:13 over their 7 km runs.

During the year, men and women spent a similar amount of time pounding the roads, parks and countryside of Britain; finishing only 36 minutes apart as men totalled 14hr 38min to women’s 14hr 02min over the course of the year. London and West Yorkshire once again locked horns for most active location, with the capital’s runners completing 1,350,078 activities to its northern rival’s 416,215.

Wales proved a similarly lumpy affair for runners as it did cyclists, charting 177m of elevation on average, while also seeing Powys secure top spot in both longest average distance 9.8 km run and longest average moving time 1hr 07min.

Run Commuting

Tuesday 14th April had the most people digging out their running shoes and commuting into work, encouraging 5,751 to swap their usual mode of transport to work up a sweat instead. Commuters heading in on foot spent a minute less travelling than their cycling counterparts (38 min v 39 min) and uploaded 19,137 runs to Strava each week.

Simon Klima, UK Country Manager for Strava, commented; “This latest release of Strava’s data demonstrates once again the great depth of insight which is available when collating the activities of the world’s cyclists and runners.”

He continued: “The UK’s Strava story offers us an unprecedented opportunity to analyse and interpret a broad spectrum of data, helping to understand behaviour and habits; as well as providing real world feedback on how people utilise their local roads for both exercise and commuting.”