Tags: Red
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One of numerous robins seen close to the feeding station by the upper pond at Soudley Ponds in the Forest of Dean on a visit in January.
Tags: robin bird song bird passerine Soudley Soudley Ponds wildlife winter January Glos Forestry Commission Forest of Dean
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A coal tit close to the feeders at Cannop stoneworks in the Forest of Dean.
Tags: Coal Tit Tit bird Song bird passerine Wildlife Winter Cannop Ponds Glos Forest of Dean Forestry Commission January
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A great tit close to the feeders at Cannop stoneworks in the Forest of Dean
Tags: Great Tit Tit bird Song bird passerine Cannop Ponds Forest of Dean Forestry Commission Glos Wildlife Winter January
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I do two or three of these each week. RPE is 3 to 4. This is conversational effort. (I could talk during the entire workout.) The average Heart Rate for this session was 131 bpm or 76% of my max heart rate. I haven't done a lab test lately, but I 'think' my aerobic threshold HR on the Rogue Echo bike is approximately 131-134 bpm.
Since I do these on a Rogue Echo bike, I simply monitor my speed / watts to get into the correct zone. After about 5 minutes into the workout my heart rate catches up with the exertion.
I know this looks like Zone 3 training from a heart rate perspective. But my effort on these is easy / conversational effort RPE 3-4. It really helps to listen to an interesting podcast because these types of workouts have always killed me with boredom. I have my bike oriented such that I can watch the sunrise, which helps.
The purpose for these workouts is to maintain and improve Type 1 muscle and metabolic efficiency. The literature suggests that 80% of cardio training should be at this effort.
I complement this with 4x4 HIIT training. I will leave a link to a graph with notes in the comment below.