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Had the heart rate working this morning, and decided to look to cap my effort at 135. So anytime I hit that mark I would pull back on effort, to the point of walking if that became necessary. I tried to stay in the 130-133 range overall, and think I was able to more or less do this over the last 70% of the run.
What I found interesting was comparing results of this run from Tuesday, when I ran 100% on feel, and Wednesday with the HRM. Here are the splits, for pace and gross adjusted pace (estimate for elevation neutral time), and cadence. HR listed for today as well.
Tuesday:
1. 6:45/km; 6:18/km, 158spm
2. 6:15/km; 6:25/km, 162spm
3. 6:08/km; 6:09/km, 164spm
4. 6:13/km; 6:32/km, 162spm
0.2. 6:31/km; 6:08/km, 162spm
Wednesday:
1. 6:49/km; 6:22/km, 158spm, 121bpm
2. 6:04/km; 6:14/km, 164spm, 131bpm
3. 6:19/km; 6:20/km, 164spm, 132bpm
4. 6:05/km; 6:24/km, 164spm, 132bpm
0.2. 6:31/km; 6:07/km, 164spm, 132bpm
Overall pace differed by 0:01/km. Cadence and each of 1km splits all quite close. So it appears that my easy run pace sits pretty close to 135 beats per minute, even if I'm not locking in on that number with my watch.
Also, my cadence slows down when I'm on my easy runs. If I'm running <5:00/km then I'll usually see cadence in the 170-175 range, and I expect my race tomorrow will put cadence in the 175-180 range. As a longer term objective, I would like to get to a point where my cadence is more consistent rather than so directly tied to speed/effort.
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