Ned
Footballguy
Some quick googling will get ya there to start. There's a ton of varying opinions, so don't get too overwhelmed. I'd completely skip any site that's suggesting you can obtain your max HR from using any sort of calculation. That's the #1 falacy with HR training. We've all got the same parts, but they all work at their own pace. Don't get wrapped up in comparing your HR to anyone else's.Pfitz has a good summary of the ranges, although they are a tad high. There was recently some good discussion in this thread on the zones here and here.
If you want to seriously go at it, I'd suggest reading this book. It can get a little too sciency, but does a good job of explaining the concepts.
Step 1 - go out and get your max HR figured out. Whether that's doing one of the many max HR tests available on the web or simply racing a 5K at max effort (think puking at the end).
Good choice on the MOTOACTV. I bought one a few months ago love it.
), I'll add some miles tomorrow to run on tired legs. I hope to do 9 miles and finish the week at 50 miles.
My ETA made a mess of the reply with all kinds of code. Here is the ETA:ETA, HFS, won the AG by almost three minutes (although, swam no where near the predicted 8 minutes for the swim - guess the race company was right 
). Just wanted to prove I've been lurking, just too busy to post.
Beautiful morning. 65 at start - incredibly odd for Alabama in August. Did 550yds in the pool there as a warmup and felt pretty crappy - been having issues with shortness of breath. The lake for the swim was awful - murky, dirty, and weeds all over. Regardless I wanted to take the swim at a reasonable tempo pace. The swim ended up way long - ~750yds instead of 600. This is to my advantage, obviously. I put in the only time in my AG under 10 minutes and was in the top 2% of all swimmers. This is a time trial start, so things are usually pretty sedate out there - except today. Never had so much contact. People were running into me constantly and I had to fight to get around just about every buoy. Inadvertently groped a couple people (hope they were female). Despite all that I fell into a very good rhythm and felt pretty good the whole way. Never did get passed. Despite being long the swim seemed to go by very quickly. All in all an excellent swim.I had good a transition - headed out on the bike. Held good power for the first ten miles and then just pooped out. Not sure why - very disappointing. That said, I think I was in the 3rd percentile of bikers. My time was :20 slower than last year, though there was more of a headwind on the long backstretch and times were somewhat slower overall here. Held 237w, 24.2mph, and was 1/50 in AG. Really wanted 25mph - maybe next year.Another good transition and headed out feeling pretty good on the run. Had to stop for :10 to stretch out a crampy calf. Other than that the weather made this this nicest 5k I have run. Finished :15 seconds faster than last year - all due to weather. I think I was at 22:35 or so. Right on 7:30 miles. Considering I haven't been breaking 8:30 in any of the hot runs I have been doing this summer this was a pretty nice result. As always my relative placement here among other results sucks, but evidently good enough to hold on to the decent swim and bike results.As far as placement, I was a bit fortunate in that two guys in my AG got promoted to the overall Master's category. Got some good swag for winning - a gift certificate a beach towel. Most importantly I beat all my training partners (one of them by :03 
). Need to work on running (obviously) and on putting out good power on the bike while in aero for long distances (which I don't do except in races). Other than that it was a beautiful morning and a great race.
did the US overtrain for this? That's two first time DNFs for the men/women.
