Zone training: Heart rate

After a morning of intense meetings and conference calls, I managed to have a late, albeit light lunch comprising idlis soaked in sambhar. 

After a light snooze, I went to our community gym for some "zone training". 

My definition of zone training is maintaining heart rate (HR) during the exercise period at 80-85% of optimal HR. 

My optimal HR stacks at (220 - 43) or 177 and the desired zone HR would measure between c141-150. 

The exercise involves skipping and treadmill running alternatively. 

Skipping: Two sets of 150 skips each, with a 30 second interval between the sets. 

One-two minute break

Running: Start at a pace of 6.5kmph and walk one kilometre

Repeat skipping 2 x 150 with break

Running: One kilometre at 7.5 kmph speed

Repeat skipping 2 x 150 with break

Running: One kilometre at 8.5 kmph speed

Repeat skipping 2 x 150 with break

Running: One kilometre at 9.5 kmph speed

Repeat skipping 2 x 150 with break

Running: One kilometre at 10.5 kmph speed

Cool down: 3-4 km easy speed (6-6.5 kmph) across our community walkways.

Summary: 10 sets x 150 of skipping and c9km of walking/running. 

Measured HR in zone varied between 135 (initial running) to 182 (during skipping HR rose from 120 levels to peak at c180 levels)

Of a total 1h40m of training, was in zone about 80% of the time. Good progress for today.

I will drink a dram or two of Laphroaig tonight to celebrate. 

Manuel Valera and New Cuban Express

Am sitting at the local brewery next to home. 

Velvet jazz. Smooth beer. Tranquil evening. 

“Information is not knowledge.

Knowledge is not wisdom.

Wisdom is not truth.

Truth is not beauty

Beauty is not love. 

Love is not music.

Music is THE BEST.” ― Frank Zappa

So true. 

A familar routine . . .

That I need to break quickly. The usual Sunday long run this AM. 

Ran the same route as the fortnight ago, except I made a U-turn at Mantri mall and went back to Cubbon Park where I hung out for a while. 

Need to start running in less populated areas soon. Just to see more of Bangalore in the early waking hours of a Sunday. 

Wished ten odd complete strangers who were also running (against my direction though) this AM. There's a kindred spirit amongst runners that few other sports engender. Imagine showing camaraderie towards a stranger on the street. If you are not a runner, you'll probably not get it.

Breakfast now and a well deserved rest today