I’ve been listening to a really good podcast the past few weeks and picking up some invaluable advice from some elite runners and PHD students in fitness physiology. One of the key points they made is you cannot run too slowly. You should do the easy runs to effort or HR and make sure you don’t work too hard. Because at lower intensity our signal pathways are different and we generate more mitochondria. The minute we go too fast or work too hard, the signals change and we don’t get the same benefits. So I’d rather the team run slower if it keeps the HR down and looking at your HR date, creeping into the 160 here you may have benefitted from going even slower. From now on I will be doing all my easy runs with just HR and time on my watch. And well done on getting 80+ mins in, some bonus pts banked.