Benefits of Recovery Time

I recently replaced my Garmin with a Suunto Ambit2.  I'm really liking it.  Most of the features are the same, but the watch seems much sturdier so I'm hoping it will last a lot longer than my Garmin.  The screens that I see while running are completely customized using Movescount.com.  When I'm finished with my run, I get additional information and can also upload the data to my Movescount account for even more!

These are pictures of my watch after today's run.  I ran 6 miles in 1:02:23, 10:17 pace.

 

 My average heart rate was 146, with a max of 163.  I burned 457 calories.

This screen is something my Garmin did not have.  Recovery time: 30 hours.  PTE 3.7

I've been surprised at hour accurate the recovery time is.  I ran 10 miles on Sunday and my recovery time was 53 hours.  I got up and ran this morning (48 hours later) and felt great!  I'm pretty sure I can do an easy run tomorrow, 24 hours later.

PTE is Peak Training Effect and indicates the impact of a training session on your maximal aerobic performance (VO2max).  The scale is 1-5 and is as follows:

1 - Minor Training Effect
2 - Maintaining Training Effect
3 - Improving Training Effect
4 - Highly Improving Training Effect
5 - Over-reaching Training Effect

Today's PTE was 3.7, definitely improving!  Level 3 can be repeated 2 to 4 times per week.  Level 4 can be repeated 1 to 2 times per week, but it requires 2 to 3 recuperative workouts (TE 1-2) per week.

Okay, I realized this may only be interesting to me (and Les!) but this is good stuff!  I know that I am working hard, but not overdoing it.  I see when I really need a rest day and can benefit greatly from it.

Today's effort really surprised me.  I started with about 3 minutes of walking, then started running.  I took a few stretch breaks, but never any walk breaks.

Mile 1 - 11:44
Mile 2 - 9:58
Mile 3 - 9:48
Mile 4 - 10:11
Mile 5 - 9:59
Mile 6 - 9:45

Four miles under 10 minutes a mile!  Overall pace 10:17.  Rest days really do pay off.