Jon's Resting Heart Rate (RHR) and Training Data page 1
Jon is bored and feels like playing with some of the data he has recorded over the years...
Data accessed from Jon's personal diaries and training diary/book.
See Data Page 3 For total Annual Distance & Time(Volume) focused Data Tables ...
Targets for 2005;
Sessions of training 9 (per week)^^^FAILED^^^
Time training 420-600 minutes (per week)^^^FAILED^^^(416min per week)
Sleep 45.5hrs (per week) (6.50hrs per night)
RHR 47 (best reading per week)46. ***ACHIEVED***
Targets for 2004;
Sessions of training 9 (per week) ^^^FAILED^^^
Time training 420-510 minutes (per week)(e.g. 480min = 8 hours)***ACHIEVED***
Sleep 47.25hrs (per week) (6.75hrs per night) ^^^FAILED^^^
RHR 46 (best reading per week) ^^^FAILED^^^
Targets for 2003;
Sessions of training 8 (per week) ***ACHIEVED***
Time training 240-350 minutes (per week) ***ACHIEVED***
Sleep 47.25hrs (per week) (6.75hrs per night) ***ACHIEVED***
RHR 46 (best reading per week) ^^^FAILED^^^
Targets for 2002;
Sessions of training 5-6 (per week) ***ACHIEVED***
Time training 180-290 minutes (per week) ***ACHIEVED***
Sleep 49hrs (per week) (7hrs per night) ^^^FAILED^^^
RHR 49 (best reading per week) ***ACHIEVED***
Targets for 2001;
Sessions of training 4 (per week) ***ACHIEVED***
Time training 175-230 minutes (per week)^^^FAILED^^^
Sleep 52.5hrs (per week) (7.5hrs per night) ^^^FAILED^^^
RHR 49 (best reading per week) ***ACHIEVED***
Total sessions for each year; = 1997--133, 1998--117, 1999--117, 2000--162,
2001--222,2002--312, 2003--417, 2004--447
Minutes training in 1997-2001, refers to racewalking, running, cycling, hiking and swimming sessions only.
(see data page 2 for full break-up of modes of movement).
Sessions refers to each block of time spent training.
Sleep is measured in hours. RHR is measured in beats per minute.
Table 1 Physiological and Continuous Movement Training Data for Jon 2002-2006.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Total Total Total Total Total
_________________________________________2002_____2003_____2004_____2005_____2006
Sessions wk. Av...................6.00........8.02..........8.60
Min. Trained (wk. Av.)............186.50......310.25........480.15
Sleep (Nightly Av.)................6.86.......6.84..........6.49
RHR (Av. of Best weekly )..........47.92......47.92.........50.19
wk = week Av.=average
Table 3 Physiological and Continuous Movement Training Data for Jon 1997-2001.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Total>>>Total>>Total>>>>>Total>>>>>>Total
______________________________ ___1997__________1998______1999______2000______2001
Sessions wk. Av.................................2.55....................2.25............2.25.................3.12.........4.27
Min. Trained (wk. Av.).....................148.86................165.57.........159.02.........108.71.......92.79
Sleep (Nightly Av.)........................7.57................7.42.............7.58................7.41.........7.05
RHR (Av. of Best weekly ).........52.2.................51.9.............52.3................49.0.........49.61
wk = week Av.=average
Table 2 Jon's R.H.R. Data 2002-2006
(Best weekly reading)
___________________________________________2002______2003_______2004_____2005______2006
40-44 beats per min...............2..............5..................0
45-46 beats per min...............6.............10..................3
47-49 beats per min...............39............24..................16
50-52 beats per min...............4.............12..................26
53-55 beats per min...............1..............1..................7
over 55 range.......................0..............0..................0
Not recorded that wk...........0..............0..................0
_________________________________________________________________________
Total weeks.............................................52.............52.................52..........52........52
_________________________________________________________________________
Best RHR in 2002 = 44........Best RHR in 2003 = 42.........Best RHR in 2004 = 45
Table 4 Jon's R.H.R. Data 1997-2001
(Best weekly reading)
_________________________1997___1998_____1999_____2000_____2001
Less than 47 range--------------0-------0---------------0------------3--------------2
47-49 beats per min.------------6-------8--------------4--------------32-------------23
50-52 beats per min.------------18------24-------------24------------14-------------24
53-55 beats per min.------------21------16-------------19--------------3--------------2
over 55 range-------------------5-------4--------------5--------------0---------------1
Not recorded that wk.-----------2-------0--------------0--------------0---------------0
_________________________________________________________________________
Total weeks---------------------52------52--------------52-------------52--------------52
_________________________________________________________________________
2000 comments;
I have had RHR in the 45-49 range, on at least 1 day of 35 weeks of the 52 weeks in 2000...See how this compares to 1997-1999 in the table below;(and 22 fully "on track" weeks,(mainly May/June, Aug/Sept, and most of Nov.)--compared to 17 of 52 in 99', 25 of 52 in 98', and 36 of 52 in '97--).
There is a clear improvement in my RHR in 2000 with a shift up a tier in the results in Table 2. This is further elucidated in graph 1 above, (the 2000 data for the graph is only for 45 weeks, so the improvement would be even more noticeable if the last 7 weeks were included).
I attribute this to the rise in sessions per week in 2000 from 2.25 to 3.12 --see Table 1--, (although they are shorter as reflected in the drop in minutes trained, and mainly swim sessions this year due to my knee injuries.), and one other factor which has been improved upon since May.
Getting my injuries properly rehabilitated/managed and staying injury free is one of the keys to getting the minutes training area to where it should be. Ideally at least 230min per week (200hours per year). This isn't that hard as I have had many weeks (when I was able to racewalk), when my total training and racing time has been in the 300-500min range for that week, but don't maintain it consistently throughout the year enough. I guestimate the best racewalkers in the world(i.e. AIS etc) are averaging well over 600min per week, and probably as much as 1200-1500min per week in their heavy weeks, not including weights and other stuff.
Evaluation of 2000 data continued; I am training enough to maintain a good standard of fitness, and make some significant improvement as shown by the RHR data, but not consistently enough to do a whole lot more than that so far.
Updated data as it becomes available.
RHR is a good indicator of Cardio-vascular fitness.
Just as the sit and reach test is a good indicator of flexibility of hamstrings. Lung Function testing is a good indicator of Cardio-respiratory fitness. Other tests are required to test muscular endurance, metabolic rate, muscular power output, slow twitch/fast twitch muscle fibre ratio, speed and agility etc etc. Cardio-respiratory and Cardio-vascular fitness are closely related, and probably a strong correlation exists, i.e. if one improves or worsens, so does the other, although Cardio-vascular probably tends to fluctuate more, and be more temporary. There are many aspects to physical fitness. Spiritual fitness is of course more important, as 1 Timothy 4:8 says...
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.....Jon's Cross-Training data tables for distance covered, and time spent, training and racing using racewalking, running, cycling, hiking, and swimming modes of movement; 1992-1993, 1997-2000, and 2001-2006 is on Data 2 page