As you probably already know, I always train with a HRM. For my tempo runs, my HR stays in that 80-90% range that you talk about. For intervals, it goes up slightly above lactate threshold, but it hurts so much its hard to keep it there or go much higher for very long.
After a hard bike ride day, I've been using a run as a sort of "recovery day". Then I slow it down about 60-90 secs per mile and the HR is down to the 130s-140s. It hardly feels like I'm doing anything, but I'm sure it is good for me.
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