Speed versus exertion

I wanted to measure was how much exertion I was putting by running different times. So I ran a few 400m laps at different speeds, with various amounts of rest. This dataset includes all training data from two sessions, for all runs, including recovery runs. However everything done at a speed of at least 3.5 m/s is a proper run.


I added another two data points representing my heart rate while standing and walking at a slow pace, mostly for reference. In order to model the data I chose the function y = f(x) of the form f(x) = exp (ax + b) + c; this seems to have given a relatively good fit, particularly at the high-intensity parts of the work-out.
So, in theory at maximal effort, I should be able to run 400m at 4.5m/s, or push it to 5m/s by going at an exertion level of 110%. I have in the past done 5m/s on a 400m at time trials - and I was knackered at the end. (That does not mean that I reached 110% of your maximum heart rate, but that a maintaining a long-term 5m/s speed would require me to elevate my heart rate to 110% of my maximum) - interestingly, this 110% effort level is in agreement with the number given in some web sites for the VO2 Max % (which is roughly equivalent to maximal heart rate %).

On the other hand, this shows that I really need to somehow be faster with less effort. My 100m running times are abysmal.

This is my new training blog

I decided to create a blog specifically for my training endeavours. Collecting data, statistics and so on.
One of the things that I wanted to know was how fast other amateur runners are doing.. so here is some data from the 10Km 2006 race in Leeds, UK:



My current 10K time is in the 55-60 minute range, so I am clearly near the median - I will be satisfied if I reach the top 10% time I guess.