8/13 recovery run 7.5 miles

THis afternoon i ran with a Garmin 301 to see what a recovery run effort should look like with HR monitor etc. THe heat was on though, so the values may be off due to that added stress. I ran from my house down to Rtex Riverside, did the 4 mile loop and then back home.
Total miles: 7.5
Time 54.46
Average pace: 7:20
AHR: 161 bpm

I paid fairly close attention to the HR and noticed that it went up about 10 bpm on hills, but on one long hill it dropped back down to 160 or so after the initial peak up to 180ish.. The run felt OK, legs were a little beat up from Saturday, ankle a little sore, etc.

Here are the splits for posterity

M1 7.35 142bpm
M2 7.34 159bpm
M3 7.23 168bpm
M4 6.33 174bpm (under mopac bridge- signal weak so mile was off a little)
M5 7.19 158bpm
M6 7.31 174bpm (hill on way home)
M7 7.31 165bpm + last 0.5mile @ 7.01 171 bpm

Don't really know what to make of all this. Checking the HR all the time was a pain, and I felt controlled by technology. I may use the garmin but not look at it till the end to get a sense of what i did.

When I had my VO2 max tested at UT last year, they gave me some HR ranges for different workouts.
Here is what they told me:

First, my data from this test (taken 9/16/05)

Maximal data:
VO2 max (ml/kg/min) 60.3
HRmax 187bpm

They said that the % HR for me are:
60% Vo2max 131bpm
70% Vo2max 147bpm
80% Vo2max 163bpm
90% Vo2max 172bpm

VO2max workouts: 95-98% HRmax, 2-6 min intervals @ 178-185bpm, rest 50-90% for a total of 2.5-5 miles of running
Threshold workouts 20-40 minutes at 158bpm,
Endurance workouts 140-150bpm

I really don't know how accurate these numbers are. Using these recommondations, I did a threshold workout tonight, not a recovery run. MAybe i need to get another test done for current fitness levels.