in: PBricker; PBricker > 2008-04-05;
| # Posted 2008-04-09 04:12:05 | |
| bl: | |
| # Posted 2008-04-09 04:14:35 | |
| bl: | if I understand AP, bracket=effort...I think sprint =5 or were you holding back in 4th gear?...so as to let a few others, burning clutches, beat you:) |
| # Posted 2008-04-09 06:13:33 | |
| jjcote: | The way I use these numbers, 5 is a real sprint, something anaerobic or close to it. Anything that takes 15 minutes would be impossible at that intensity, so I agree with Phil's usage. Normal distance orienteering rarely gets above level 3 for me. It really confuses me when people are doing something like the Billygoat at intensity 5. |
| # Posted 2008-04-09 06:23:28 | |
| cmorse: | It really confuses me when people are doing something like the Billygoat at intensity 5.
You mean like me? The way I use the numbers is as a relative scale geared toward the distance. A 5 is pushing as hard as I can maintain for a given distance - ie true race pace. There's certainly no way I could maintain a 100m sprint pace for an hour or more, but a maximum effort over a 100m will rate a 5, while a maximum goat length effort will also rate a 5. An effort of 4 for me is the point where conversation is possible, but not necessarily easy. 3 is easily conversational, 1 I can feel my heart rate increase noticeably, but no real exertion required. |
| # Posted 2008-04-09 07:06:33 | |
| bl: | When i'm running my little heart out, which by definition hurts, it's a 5 (liberal arts assessment:)
For me, that's just about any 'sprint' (relative w/ aging). I ran a 5k RR Sat, a '5' pain beginning around completion of first mile thru finish. BG: memory recalls intensity 5 over last few km (dwindling to physical nothingness is intense:); marathon days: intensity 5 from 18-20 mi on, total assessment still =5. Go figure. |
| # Posted 2008-04-09 22:10:46 | |
| PBricker: | I guess my usage is close to J-J's, but a bit more liberal. I use HR as my guide, which I can estimate pretty well, even without having a monitor on. For a 5, I need a sustained effort that gets my HR up to around 154 (95% of maximum) and holds it, but I don't need to ever be at the aerobic/anaerobic threshold. (My maximum HR is probably around 160-162; it's been dropping a bit less than a beat per year since I started measuring 8 years ago.) By this criterion, all-out 5k races (and sometimes longer races) can count as 5's. I did a 5k race yesterday that I recorded as a 5. But for O-sprints, I always feel I'm holding back at some points so as not to screw up, and (unfortunately) I slow down a bit whenever I'm reading the map, so that the effort isn't usually a sustained 5. (There have been some exceptions, some of which I did indeed screw up, like the sprint finals in PA in 2006.) I was never breathing as hard or deep in the two o-sprints as I was towards the end of the cross country race; I can tell because only the latter had me coughing up phlegm at the end. But if I could be more precise, I would have given the O-sprints an effort of 4.5. I wish we could rate effort on a 10 point scale.
I'm not saying that Clint's method of measuring effort relative to distance is wrong, just different. And maybe Clint has run a Billygoat at what I call a 5. I've never run a Billygoat at a pace that would make conversation difficult; my energy and leg strength get wiped out by around 90 minutes without ever running at 95% (except maybe for some early or uphill legs). |
| # Posted 2008-04-09 23:04:20 | |
| jjcote: | I've never run a Billygoat at a pace that would make conversation difficult
Well of course not. You have to be maintain a pace that allows you to ask, "Have you skipped yet?". |
| # Posted 2008-04-09 23:33:16 | |
| cmorse: | Billygoat 2004 (logged as a 5) I had an average HR of 147 but according to the monitor, it pegged 219 as I was trying to overtake the G hisself in the finish chute - which I didn't quite manage to do. 219 sounds a bit high to me, but that's what the monitor said, and I've often seen it in excess of 200 when cranking down the chute as hard as I possibly could. But 145-150 is about as much as I can (could) maintain over a multi-hour course, so for me that counts as 5.
Note also my HR values for the Billygoat sprints the day before. |
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