A Bit More Billat

This post is a response to Flo of Girl In Motion, who wanted to know what one of my Billat workouts looked like. Well, here  is the HR graph of the one I did on Thursday.

The high reading in the first warmup mile is garbage data caused by poor contact with the monitor band. That is normal on these cool mornings. The two dips are where I stopped at a water fountain. The section of interest is that saw-blade in the middle, which is a 21-cycle Billat 30-30. I alternated 30 seconds at speed (average 6:03) and recoveries at around 9:45. Actually the recoveries were a bit slower than that because I was hitting the lap button after speeding up and before slowing down, so the lap paces for the slow segments included a bit of speed. Billat says to do the recoveries at half speed, which would be 12:00 pace for me. Maybe I should try that.

My HR reached maximum on interval 10, after slightly more than a mile of running, and stayed up there for nearly two miles.   The workout lasted about 22 minutes, and I was pretty near VO2max the whole time. Pretty effective.

That little spike at the end? I felt sufficiently recovered to race a bus over the bridge again.

In other news, my official time for the Chinatown race was 45:21 which I think is abou 10-12 seconds too long.  (these errors sometimes happen with manual timing systems) but it’s no big deal. I just won’t count it as a PR.

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5 Responses to “A Bit More Billat”


  1. 1 Flo February 26, 2010 at 8:45 pm

    Thanks for posting it. Looks just like mine even though my recoveries were faster. I’ll try the slower recoveries next week and compare the difference. I guess I could have gone faster but it sure didn’t feel it while I was doing it. Then again, I haven’t been running officially fast paces in weeks so perhaps it’s just a matter of getting used to it again.

  2. 2 spaulukonis February 26, 2010 at 9:15 pm

    So interesting. I’m just curious, what do you estimate your max HR to be, for reference sake?

    • 3 jime2 February 27, 2010 at 1:08 pm

      Loraine – I’m not sure about my max HR. I used to think it was 190, but that was plainly a bad measurement. It must be in the 170s. Lets say 175 until I see something to the contrary.
      Flo – Your’re welcome.

  3. 4 Loraine McVey February 27, 2010 at 1:02 pm

    Thanks for the ‘ah-ha’ factor. Now I get it. Will try again this week!

  4. 5 Flo February 27, 2010 at 8:45 pm

    About HR Max, you could be in the 180s. I’ve seen 193 and 192 so I’d been calling 198 my max (they say add a few beats). But I haven’t seen higher than 188 in a year. They say our max lowers with age but I can’t believe it’d be such a large chunk at once. Plus, I’ve read that the fitter you are, the less likely you are to reach it. So who knows? Makes me wish for a proper stress test.


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Race PRs

5K20:43 (LMJS 6/28/09
10K43:44
12K54:36 (Across Bay 3/21/10)
15K1:09:51 (LMJS 19/27/09)
Half1:31:28 (Kaiser 2012
Marathon 3;13:14 (CIM '11)

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