Good thread 
Resting: 37, Max: 179, Karvonen 75% = 145
I attempted this the other day. Course was a bit lumpy and I was working the hills and steady down. I think Iāll try it again on a flatter course and try to keep the HR steady.
5 Likes
Weāre running it though
Where are power numbers coming from?
1 Like
Power comes from Garmin 945 + HRM - Tri Strap + CIQ Running Power. I record it but donāt really look at the data.
Hereās my six attempts for the year.
The bypass is by far and away the fastest, as itās an out and back with no lights or junctions.
Also did a 10km āeffortā in 38:15 in Feb,
But that was z3/4
5 Likes
Good job. What do you think you max effort 10k time would be atm?
Erm Iād be annoyed if I couldnāt do a 37:30 or under.
3 Likes
Thought Iād do a cheeky attempt today.
Didnāt look windy when I went out today, but had a headwind the last 1 1/2 miles which buggered me getting under 42
42:01 / 6:46 mile pace / 130 Av HR
6 Likes
My aerobic improvement continues.
Ran just under 6.5km today, with ~70m elevation, at 4.23/km pace with an average HR of 155. Hugely satisfying figures for me, showing a real change in my physiology over the past few years. These low HR figures, even when at my peak fitness were just unheard of. I wonder if it itās purely age, or as a result of spending the past 3 years concentrating on long ultras and not doing any more than the random, odd bit of quick(er) stuff?
I think i need to do a 400s or 600s session and see how my top end HR is behaving nowadays to determine if my whole HR range has simply shifted downwards with age, or if itās just the Z1 to lower Z3 distancing itself from my Z4 and above.
4 Likes
Sore calf so was going to take it easy today anyway.
22/04 48:29 @ 139 flat, great day, canāt complain.
4 Likes
Another datapoint. Concentrated on keeping HR down after letting it drift over the last few runs. Definately forced me to slow down, slowest run so far. Also warmest run so far, but suspect general fatigue is more relevant than ambient tempertuare.
| date | time | pace | av hr | max hr | cad | str |
|---|---|---|---|---|---|---|
| 14-Jan | 41:25 | 04:09 | 137 | 148 | 160 | 1.51 |
| 28-Jan | 43:38 | 04:22 | 128 | 142 | 158 | 1.45 |
| 05-Feb | 43:25 | 04:20 | 129 | 142 | 158 | 1.46 |
| 12-Feb | 43:29 | 04:21 | 129 | 136 | 159 | 1.45 |
| 12-Mar | 42:33 | 04:15 | 132 | 142 | 159 | 1.49 |
| 09-Apr | 41:50 | 04:11 | 141 | 156 | 160 | 1.50 |
| 23-Apr | 45:26 | 04:33 | 129 | 138 | 158 | 1.39 |
Cadence stays the same, just stride shortens.
7 Likes
Still feeling my Sunday run of 16km 850mtrs so a tiredā¦
27/04 48:06 @ 143 flat, cool conditions
7 Likes
From first part of a 13km run,
29/04 47:52 @ 139 slight uphill, cool & calm conditions
5 Likes
| date | time | pace | av hr | max hr | cad | str |
|---|---|---|---|---|---|---|
| 14-Jan | 41:25 | 04:09 | 137 | 148 | 160 | 1.51 |
| 28-Jan | 43:38 | 04:22 | 128 | 142 | 158 | 1.45 |
| 05-Feb | 43:25 | 04:20 | 129 | 142 | 158 | 1.46 |
| 12-Feb | 43:29 | 04:21 | 129 | 136 | 159 | 1.45 |
| 12-Mar | 42:33 | 04:15 | 132 | 142 | 159 | 1.49 |
| 09-Apr | 41:50 | 04:11 | 141 | 156 | 160 | 1.50 |
| 23-Apr | 45:26 | 04:33 | 129 | 138 | 158 | 1.39 |
| 07-May | 44:25 | 04:26 | 134 | 142 | 158 | 1.41 |
Still running tired at a slower pace for a higher hr.
3 Likes
Warm today ?!
Not particularly, but quite a strong cool breeze if Iām looking for excuses.
2 Likes
Another couple of runs to add.
13/05 48:35 @ 141 predominantly uphill, canāt remember conds
18/05 47:58 @ 142 flat, sunny & breezy
(Post edited after @buzz gave me 4/10 & @fruit_thief gave me 3/10)
7 Likes
But that was today right?
2 Likes
Iām going to have to edit my post arenāt I 
?
Might need to edit it again too, unless you ran 10km in under 8 minutes
Looking like 3/10 I reckon 
Good consistent running though 
1 Like
I had a go at this today, so my efforts are now:
13/4 42.20 @ 144
20/4 44.18 @ 148
29/4 44.06 @ 146
04/5 44.55 @ 146
18/5 44.03 @ 139
Target BPM is 145
4 Likes