[Scott Johnston]

Silpa:

I do think you need to add some spice to your training.  Just doing aerobic base training with no hill sprints, no muscular endurance, no pick ups and no strength work is probably the reason you feel slow.

A few thoughts:

1) when you switched to the bike did you redo the HR drift test to find you biking AeT?  It is most likely different from running which is also probably different from AeT on a stair master.  Usually biking AeT will be lower and that might be why you felt like it was too much stress to train at 155 on the bike.

2) Adding interval training like Z4-5 without proper preparation with the hill sprints and ME could be why you injured yourself.

3) When I look at your test I select from about 25 minutes because that is here your HR stopped climbing so fastened began to stabilize.  I select the next 26 minutes and see an average HR of 159. Selecting the last 26 minutes of the test gives and average HR of 164.  164/150= 1.03 or a 3 % drift.  I would say that your starting HR of 157 is probably a good estimate of your AeT.  What was your perceived exertion during this test?  If it felt hard then yes, you need to do most of your base training at a lower HR, maybe around 135-145 range.

As to whether you should use one of our coaches:  You will get your best results that way and you have a partner to help you decide what to do when and explain why so you can learn in real time.  You’ve already done a pretty good job with the aerobic base training. But some elements do seem to be missing.  Maybe dive back into one of our books and read about hill sprints, muscular endurance and pick ups.

I hope this helps.
Scott