is this cardio rate good?

Question

hi, i run nearly every day either 6 or 9 km (3.7 and 5.6 miles) and for the past three weeks my heart rate has averaged 156 beats per minute, or 78% of my capacity, or so the polar says. for the 6km track i do 11km/hour (6.8ml/hr; little more than 30minutes) and for the 9km track i do a little more than 10km/hr (6.5ml/hr; a bit more than 50 minutes).
i could go faster, but ive shins splints. yesterday i run 2 hours uphill at 9km/hour (5.6ml/hr) and 156beats or 78%.

is this good or bad cardio??

btw, im 34 and weight 172 lbs

Answer 1

very good cardio.
If you want to lose weight try not to go over a hour of cardio at one time. break it up with 5 to 10 minutes of a cool down walk then start again. it helps boost your metabolism.

otherwise I think you are doing great.

Answer 2

Dude, you're a monster! 2hrs uphill! The heart-rate is good, but unless you're training for a marathon or something - 2hrs, without taking a break, might be a little excessive. I mean, it's up to you, but if you're just looking to stay fit - you might want to cut it down to an hour. Or at least take a break, in between. Two hours straight like that, can be really hard on your body.