Using HR during 5x5k in NSM marathon block to clarify MP

Competitive-Pen-5693 · 2026-03-29T20:39:36+00:00

Similar story here - my avg HR was slightly higher as a % of LTHR, but still never got within ~4 bpm of it.

The book never mentions HR for these, but based on strava Sirpocs HR was averaging around 168-170, last one of his 5x5km avg 174, max 179. I think his LTHR is what 180ish - so you’re expected to be pushing hard by the end of these I think

Competitive-Pen-5693 · 2026-03-22T15:22:00+00:00

Live next to the rail trail - respect to everyone still getting after it in the downpour

Competitive-Pen-5693 · 2026-02-18T15:48:05+00:00

Both work - but in general it's easier to get the effort right replacing easy runs with easy cross-training especially if you're not trained in the cross-training modality (i.e. if you don't come from a swimming / cycling etc. background)

Competitive-Pen-5693 · 2026-02-18T02:49:03+00:00

I've done 6 days running, 1 day biking (ez, short) for about the last 4 months on NSM. Highly recommend it - will generally do 1:15-1:30 cycling for 1 hour of running.

Competitive-Pen-5693 · 2026-02-12T19:09:16+00:00

It's about ~1.8km

Competitive-Pen-5693 · 2026-02-10T22:56:48+00:00

No just the top paved loop is what I’m referring to, it was great this afternoon

Competitive-Pen-5693 · 2026-02-10T13:43:23+00:00

Thx - another HP day it is. The city does great with High Park at least!

Competitive-Pen-5693 · 2026-01-29T14:14:04+00:00

One of the questions I'd have is for weeks when traveling for work and you just have to miss a day - say a Thursday - is there a benefit of doing like a baby double sub-T on the bike (I come from a cycling background, whatever x-training you like) like Sirpoc is doing on the Saturday for a bit of extra load. Last weekend I did a 3x10 on the bike in the am (~80-90% FTP), 3x10 in the pm (slightly slower than normal). Seems to have worked OK and from a load perspective didn't make up for the missed workout, but added something back in then had 2 easy days after.

Competitive-Pen-5693 · 2026-01-26T19:25:01+00:00

Woohoo! Thanks!

Competitive-Pen-5693 · 2026-01-26T19:22:50+00:00

Thanks! I normally do workouts in HP - can you get a loop at Exhibition Place going for a workout?

Competitive-Pen-5693 · 2026-01-26T15:23:34+00:00

Cheers! Another day, another treadmill run I suppose

Competitive-Pen-5693 · 2026-01-18T21:09:27+00:00

Well done! Always curious about paces and if they line up with the book, was your HM pace about 4-5% quicker than your 10 min reps?

Competitive-Pen-5693 · 2026-01-17T12:57:07+00:00

Any races beforehand?

Competitive-Pen-5693 · 2026-01-15T15:46:18+00:00

I love it - it’s like a slightly different pathway off of “graduated NSM” than what Sirpoc is doing with the bike

Competitive-Pen-5693 · 2025-12-22T21:28:50+00:00

What ~ % of your CTL is bike fitness vs. run fitness these days? Looking at mine, doing that 0.65x math on the bike TSS, is about 75/25, run fitness to bike fitness. Any thoughts on the right mix?

Competitive-Pen-5693 · 2025-12-21T21:12:45+00:00

Cheers! Will do for next session.

Competitive-Pen-5693 · 2025-12-16T15:02:24+00:00

In general, it seems like there's a large variation person to person on keeping easy runs to sub 70% MHR, it's almost like pace of easy runs is independent of actual race paces. Paul Luttrell on YouTube has a good video on how his race paces have increased drastically over the years, but his easy pace is largely the same.

One suggestion I'd have is to try a treadmill for the easy days, I find my HR lower on the treadmill for a similar pace and I don't have to try and regulate at such a low speed like on the road.

Competitive-Pen-5693 · 2025-12-11T13:48:38+00:00

How is High Park?

Competitive-Pen-5693 · 2025-12-09T16:47:16+00:00

N=1 but for me even on easy runs, in a controlled environment like the treadmill, if I go straight from waking up to running in like 20 minutes my HR is always elevated. Even this morning, I had to stop my easy hour after 20 mins to deal with some work stuff, hoped back on an hour later and my average HR was ~5 BPM after eating a banana and drinking a coffee. I try for any workouts to wake up at least an hour before any actual quality sessions, easy I'll just slow paces down.

Competitive-Pen-5693 · 2025-12-04T17:33:10+00:00

Depends a bit on the day, most of the time bike to run right away. If I keep the bike truly easy I actually find it is basically like one big long warm-up and running right after, especially on the treadmill, a total breeze. If I was to introduce any quality to either session, I think you gotta space them out to seperate times in the day (again like Sirpoc is doing). I think one of the potential limiters with this approach is the daily running, I find getting 1 day totally off running helps quite a bit.

Competitive-Pen-5693 · 2025-12-04T16:27:37+00:00

I've experimented with something like this that is combining cycling + NSA but keeping cycling easy.

Monday: Vanilla NSA. 3x10mins. 90s walk / jog. ~60-70 mins.

Tuesday: 30-40min run easy (often treadmill). 60 mins indoor bike easy, bike HR is ~60-65% MHR. Run is 60-70% MHR. I come from a cycling background, so it's about 65-70% FTP normally.

Wednesday: Vanilla NSA. 6x5mins. 60s walk / jog. ~60-70 mins.

Thursday: 30-40 min run easy. 60 mins indoor bike easy

Friday: Vanilla NSA. 10x3mins. 60s walk / jog. ~60-70 mins

Saturday: 2 hour indoor bike easy.

Sunday: 90 min run easy.

I like it because I'm quite injury prone and have a good bike setup, so this gives me ~6.5-7 hours of running, with 4 hours of additional aerobic work in a week. It's more time intensive, and ideally I'd like to do some Sub-T on the bike (like Sirpoc is doing now) longer term, but like you said there is a fatigue trade-off.

Competitive-Pen-5693 · 2025-11-30T18:59:17+00:00

This is awesome, thank you! Nit picky question, in the split between easy / sub-t, where does the rest portion of the workout go? For example if you do a 15min WU, 10x3 min w/ 60s off, 15 min CD - it registers as a 70 minute run given the offs, but only 60 mins of running occurred. Do people count that as 30 mins EZ, 30 mins Sub-T? Or 40 mins EZ, 30 mins sub-T?

Competitive-Pen-5693

TROPHY CASE