SUUNTO t6c RUNNING GUIDE

5.2 A running exampleThis female runner/triathlete is an established welltrained athlete and was tested by the author toestablish Personal settings and the duration andintensity (by heart rate) profile shown below:Activity time 11-13 hours per week = Activity class 9Duration (mins)Training Effect% of max heart rateHeart rate (bpm)Pace mins: secs per kmkph601-1.955-62.589-10010:50-7:305.5-81202-2.962.5-69100-1107:30-6:208-9.5903-3.969-78110-1256:20-5:139.5-11.5604-4.978-88125-1415:13-4:0911.5-14.535588+141-1604:09-3:3214.5-17Training comprised 9 sessions per week, 3 runs inaddition to 3 cycling and 3 swim sessions. Periodisationwas by increasing/decreasing duration and/or increasing/decreasing intensity on a four week cycle. Weeks 1 and4 were ‘light’ weeks, with weeks 2 and 3 increasing induration/intensity.This was the first 4 week phase of a preparation trainingprogram – instruction was to run each session as evenpaced as possible and as close to the HR value. Each runwas separated by 48 hours within each week and 72hours between weeks although, cycling and swimmingin between plus 1 full day off per week to meet therecovery requirements.The aim was to train at mid Improving Training Effectthrough to mid Highly Improving Training Effect for thisperiod.WeekSession 1Training EffectSession 2Training EffectSession 3Training Effect160’@ HR 1253.545’@ HR 1414.560’@ HR 1253.5260’@ HR 1253.545’@ HR 1414.570’@ HR 1253.5360’@ HR 125-133450’@ HR 1414.575’@ HR 1254460’@ HR 1253.545’@ HR 1414.560’@ HR 125-133431