![]() Referred to as ‘T-pace’, this is the pace you can sustain at functional Threshold. It's also a very useful pace for triathletes, especially training for a 70.3 triathlon. This ‘sweet spot’ pace is used to help prepare runners for the demands of a long hard marathon race. When running at this pace and level of effort, the heart muscle is strengthened, muscles receive increased blood supplies, increase their ability to process oxygen delivered through the cardiovascular system, and typically our body utilises fat as a fuel. It's a comfortable, conversational pace and your HR should stay low in Z1-2. The key pace for most runners and triathletes to train at, yet the pace we generally avoid or overcook. At our North Endurance run sessions and throughout our training plans, beyond target race paces, the specific run paces we generally refer to are EASY pace, MARATHON pace, TEMPO pace, THRESHOLD pace, and INTERVAL pace. Every session should have a purpose and focus. One of the quickest ways to improve your run performance is to structure your workouts, learning to run at different paces. VDOT will upload a fixed version of Virginia 511 to the Google Play store next week with the access to contacts requirement disabled.Know exactly what pace to aim for on each run Instead, when uploading the app to the Google Play store, access to contact information is a default setting and was simply an oversight. He said according to the Android app developer, the actual software has no capability to access a person’s contacts. Phillips said that wasn’t planned by the department. One of the app’s reviewers on the Google Play store reported that the current app requires connectivity with a person’s contacts. In regard to the Android version of the current Virginia 511 app, at least one downloader has expressed security concerns. “So then we can have the IVR ask you: ‘Are you on I-81?’ That’s where we’re headed with this.” “There are companies out there that will provide us with what cell tower you are at, which is a little ‘Big Brother-ish,’ Phillips said, adding that the state wouldn’t receive specific location information about each car. IPhone users may find the IVR service in the next system upgrade is “Siri-like”, a nod to the smartphone’s virtual assistant that takes voice commands. But Phillips said a Phase 2 is planned for rollout in approximately six months, and will include traffic data about surface streets add options such as road temperatures. Right now, the functionality is used primarily for interstates and major roadways. The department isn’t done tinkering with the 511 system. Drivers can get a heads up on the commute times at key “decision points” along the roadways in case they want to change their route. Other new features include an improved 511 phone integrated voice response (IVR) service with better voice recognition and a “Reach the Beach” function that spotlights the popular areas of the Virginian shore. We’ve taken the whole state, and wherever you are your will give you travel times and speeds on the major roads around you.” Some states put that on the Web we’re the first we know of to put it on a mobile platform. “We’re showing differential travel times between two locations. “The whole system is tied into roadside times,” Phillips said. Virginia officials hope that providing the travel times will reduce bumper-to-bumper traffic on mayor roadways. The average vehicle speed and travel times are then sent to VDOT for uploading to its 511 system. Inrix combines data from road sensors, anonymous signals from commercial vehicles and information from embedded in-car communications systems, such as Ford Motor Co.’s SYNC. The data to calculate travel times is gathered by Inrix Inc., a traffic information provider. VDOT put up electronic signs on Interstate 66 last year as a pilot project and expanded it along the I-95 corridor in December. ![]() In addition, the department expanded its use of electronic signs to display travel times to various destinations. Now video is available at 15 frames per second, both on the website and on the mobile app. For example, the prior version of traffic video that was available to users refreshed at a rate of one frame every three seconds.
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