This early morning ride was just what I needed for my #running therapy.
My injury does not impair me at all on the bike.
I even got the 2nd best overall Strava time this year in one of the major routes (now that I know it is within reach I am going to steal it on my next ride 😂).
I was literally on cloud-9!
It was all clouds and fog at the top. I nice break from the summer
It’s been cooler the last three days running (between 71 and 77F/22 and 25C), and so nice!
#running #runnersofmastodon #barcelona
Professional runner Phily Bowden discusses when polarised training is appropriate, and what "easy run" means
Morning Run |
Run: Distance: 7.5km, Elevation Gain: 18m, Moving Time: 00:43:21, Pace: 5:49/km, Estimated Avg Power: 202.9 (from power meter), Weighted Avg Power: 197
Sandalenlauf die Erste. Sehr zufrieden mit der Wahl. Guter Halt der Füße in den Sandalen. Sohle hat alles mitgemacht. Bergauf, bergab, nasses Gras, Wurzeln, Steine von grob bis fein.
#laufen #running #barfuss #barefoot #pantaSandals
Good morning peeps 🌞
Back out again on another hot but not so humid summer morning.
🕔0539 Hrs 🌡️27°c 78% Humidity
Today, I had a bit of an informal go at beating my old 5k PB (set before I transitioned to barefoot running) I wasn't that far away tbh, in fact I set my fastest barefoot time over 5km (33:15) but, I'm still a minute and a change away from beating that old record. We'll give that another go on another day, maybe a cooler day. 🥶🤣
Want to get out there, but don't have the time?
We got you!
https://youtu.be/yS5GP1n6cNk?si=pAXNrumrcA22pDSd
#BreakingImpossible #Sormlands100 #running #hiking #timewarp #speedrun
Someone put out a full video of the entire Niesen Treppenlauf race. Shows nicely how narrow all the stairs are, and how “quiet” the race is with everyone being focused on their own “challenge and suffering”.
I am passed at around 1:01:00 to 1:02:00 into the video (black short and blue/green shirt - not fully visible). 😅 The guy has a strong technique and amazing finishing time.
“Full POV Run - Niesen Treppenlauf 2025 | Overtakes, Traffic Jams & Epic Finish View”
How to start the day proper? With merriment and choreography. Enjoy each lap individually. #running #track
A converted medieval anchor tower, on the boundary of past, present & future.
#BreakingImpossible #hiking #running #OptOutside #history #Gdansk
This has become a regular destination for me and the dog. Summer afternoons mean dragonflies.
今日のhanzoさん17.4㎞
馬見ケ崎〜楯山（県立中央病院で折り返し）〜落合〜鳥海月山両所宮周辺をひとっ走りしてきました💨暑いけど日差しはあまり強くなかったので走りやすかったです。しかし通りの温度計は34度。暑いのは確かだったけど、そこまでじゃなかった気が😵💫💦
#newbalance #hanzo #Running
Think about the units and what they're telling us:
- HR: beats / minute
- HR×Pace: beats / distance (km or mile)
- HR/Speed: beats / distance (km or mile)
- HR/Power: beats / Joule (unit of work)
So we're interested in the following ratios:
- HR:Pa
- HR:Sp
- HR:Pw
Arguably, you can look at their inverses. Just keep the units straight.
Personally, I don't find any value in "distance per beat" given how fractionally small it'll be.
"work per beat" might have value though.
As such:
A = 127 bpm * (9+9/60) min/mi = 1162.05 beats per mile
B = 130 bpm * (8+57/60) min/mi = 1163.5 beats per mile
(B-A)/A ~= 0.125%
My aerobic efficiency was basically flat for the pace.
With power being "watts = work per time", when we divide our HR by our power, the time units cancel and leaves "beats per work".
Thus:
A = 127 bpm / 247 Jps ~= 0.512 beats per Joule
B = 130 bpm / 253 Jps ~= 0.514 beats per Joule
(B-A)/A ~= -0.065%
Again, almost flat.
For example, suppose I go out for a run. For the first half, my average metrics are:
- HR: 127 bpm
- Pace: 9:09/mile
- Power: 247 W
For the second half, the averages are:
- HR: 130 bpm
- Pace: 8:57/mile
- Power: 253 W
Looking strictly at cardiac drift:
(130-127)/127 ~= 2.4%
But my pace also increased. Should I take that into account? Because HR is "beats per time" and pace is "time per distance", multiplying them will cancel the time unit and leave "beats per distance"
I'm surprised I haven't posted about this, so here we go.
When looking at post-activity analysis and you're curious about aerobic efficiency, if you don't keep your units straight, the results can be confusing.
Think about your metrics:
- Heart rate: "beats/minute"
- Pace: "minutes/km" (or mile)
- Speed: "km/hour" (or mile)
- Power: watts = "Joules/second"
Find the average metrics of:
A = the 1st half of your activity
B = the 2nd half of your activity
Calculate: (B-A)/A
The rhythm of #running always brings me to the next level. Moving forward can begin with my feet hitting the pavement 🏃♀️👟💨
