Aerobic 10km challenge

Training
403

Oh, FFS :joy: itā€™s Tommy Dickfingers here.

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404

Amazing what a bit of heat does:
Monday ran on Treadmill, 10km @ 4:10/km with an AHR of 131BPM
Today ran IRL in the afternoon, 30 degrees, 10km, 120m clinbing @ 4:50/km with an AHR of 135 BPM

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405

Slightly flatter route, compensated by the warmer tempertuares.

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
25-Jun 44:14 04:25 135 145 157 1.44
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406

Did mine as my brick session today.
MAF HR (180 - age (ish))

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407

The final Sunday before a marathon I have always run 8 miles at semi comfortable pace, which basically is my max aerobic no. of 149. This has always been on the flat and the pace I have done it has always given me an idea of what shape I am in.
ie
59 minutes and I am likely to go sub 3
56ish and 2:45 is on the cards etc
It just works for me.
Anyways, I am meant to be doing a marathon next weekend, but unfortunately I dont think I will get there as I am in the shape of my life (running wise).
I have to run to the flat now, so yesterday was 19k in total, but from runalyze I have this:

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Basically the interesting bit for this forum is I ran 13k at 149 and what is a shame is the turn around k (so right in the middle) was 4:12, but pretty much every other one was 3:55-4:03.
This was also in my standard shoes that are 2500k deep in wear.
I have not added precisely, but I think the 8 miles was done in around 53 minutes.

Assuming I donā€™t go, I may rope in some people and run around a track for a marathon (105 laps) and have people swapping in and out Kipchoge style.
OR
I may get over it and keep buildingā€¦

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408

Oh my lord! A track fast mara sounds awful! :joy:

I actually think that will give you a whole new set of issues - the constant running around a corner, at pace. But if anyone can do itā€¦

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409

I did run 556 laps of a track reasonably recentlyā€¦ :wink:

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410

Havenā€™t been here for a while. Need to try and get my running mojo back, too much zwifting and too much sitting at a desk, everything just hurts!

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
25-Jun 44:14 04:25 135 145 157 1.44
02-Aug 45:29 04:33 126 135 156 1.41
12-Aug 47:05 04:43 126 136 155 1.38
27-Oct 46:53 04:41 125 135 158 1.35
9 Likes
411

Iā€™m out of isolation on Sunday and I think Iā€™ll have a do an aerobic 10k and see what impact COVID has had on me. I went on zwift last night and my HR was increasing much faster than normal.

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412

Aerobic capacity has vanished. Struggling to get under 60 minutes 10k at the minute where 6 months ago I was comfortably sub 53 and did a sub 2 hour aerobic HM as part of Steelman in August.
Iā€™m sure I have long Covid. 3rd round of blood tests last week.

413

When did you catch it? Hope you feel better soon.

414

Never had it, that I know of.

So I could have had it, at some point, but been asymptomatic.

Its just my symptoms seem to fit Long Covid so thatā€™s what Iā€™m basing this on.

1 Like
415

This is my lot for the year. It will be interesting to see if I can get back to times similar to the start of the year.

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
25/5 42:44 @ 138
8/6 48:06 @ 132
16/6 47:56 @ 132
22/6 43:01 @ 144
22/7 47:13 @ 129
29/7 45:48 @ 131
18/8 43:53 @ 142
3/9 42:45 @ 143
7/9 46:17 @ 141
28/9 46:26 @ 135
31/10 49:27 @ 144
3/11 47:43 @ 147

8 Likes
416

Decent time for 1km that, let alone ten of them :face_with_hand_over_mouth:

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417

Hmm. Either Iā€™m trying to go too low now or the maths was too forgiving last year.

418

Aha good catch :face_with_monocle:

1 Like
419
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
25-Jun 44:14 04:25 135 145 157 1.44
02-Aug 45:29 04:33 126 135 156 1.41
12-Aug 47:05 04:43 126 136 155 1.38
27-Oct 46:53 04:41 125 135 158 1.35
16-Nov 43:50 04:23 134 143 157 1.45

New shoes day. First run in Zoom Fly 4, pretty much the same as the ZF3, just a bit more zip being new. Getting back to where I was over the summer, but still away from Q1/21.

7 Likes
420

Been a whileā€¦

08/12 48:52 @ 142 cold wind from Storm Barra & showers

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421

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
25/5 42:44 @ 138
8/6 48:06 @ 132
16/6 47:56 @ 132
22/6 43:01 @ 144
22/7 47:13 @ 129
29/7 45:48 @ 131
18/8 43:53 @ 142
3/9 42:45 @ 143
7/9 46:17 @ 141
28/9 46:26 @ 135
31/10 49:27 @ 144 (post covid)
3/11 47:43 @ 147
19/11 48:26 @ 131
23/11 44:40 @ 141
30/11 47:39 @ 142
7/12 46:10 @ 145

My times are way off pre covid.

5 Likes
422

As the instigator of this challenge, I am waaaay off where I used to be.

Back to basics for me come 2022

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