HR for sub threshold query
I have a bit of a query for my HR for my sub threshold reps. I have been doing this training for a year now and have had some good results - 17.06 5k and 35.51 10k but not sure if I have been going too hard in my workouts.
I had a lactate test done 11 years ago now so was just using those figures which stated my LT2 was 159 BPM so was sticking to under that for my reps. However in the last year my race HR have been average 151 and max 159 so never really getting out of threshold which does seem odd for me, this was calculated over 11 races in the last year.
For the last 3 months I have decided to not go over 154 HR in training as I don't feel I should be going up to 156-158 in training when I only hit that in races?! Not entirely sure what my maximum HR is (I would guess at 170) but I do my easy runs at around 110-113 HR.
I guess I will find out in future races but I got a calf niggle in May and also had low ferritin at the beginning of the year so wonder if I was just going too hard on everything.
For reference I was only doing 2 x sub threshold sessions a week. Now I am still doing 2 running sub thresholds a week but have added in a 3rd session on the elliptical (for the last 2 months) to see if I can make more gains that way.
Grateful for any advice. I know I could go and get another lactate test done but not sure how accurate they are in a lab when its different conditions to what I would then be doing my sessions in so feel like I'm guessing things at the moment. I also know its better to be undercooking things than overcooking things as well.
My session yesterday was 5 x 5 mins (60) at avg pace 6.10 per mile and avg HR 144, max HR 152 which is probably about right pace wise for where I am fitness wise - around a 17.20-30ish 5k currently.