Aerobic 10km challenge

Training
423

09/12 49:04 @ 141 flat, cool & calm

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424

Felt more comfortable/stronger today

14/12 44:58 @ 143

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425

Very impressive record keeping

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426
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
19-Nov 44:10 04:25 131 142 156 1.45
23-Nov 44:11 04:25 129 142 159 1.42
21-Jan 42:34 04:15 133 143 160 1.47
![image 372x290](upload://xSty3IrhhcHZSDJqcxXsyNg2BU5.png)

Quicker day today, cool and still and first run since Tuesday all help.

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427

[quote=ā€œDoonhamer, post:423, topic:2288, full:trueā€]

Well, Iā€™m consistent if nothing elseā€¦

02/02 48:54 @ 143 flat, mild & calm

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428

23/02/23 49.19 @ 136 clear, cool, bit blustery

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429

well done for resurrecting, I may give this a go again in a couple of weeks now i am getting some fitness back

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430

Had forgotten about this thread, but by coincidence have done a few recently

Feb 15th, 10km, 48m15s, 138bpm. Flat and sunny.
Feb 16th, 10km, 52m18s, 126bpm, flat and sunny.
Feb 19th, 10km, 48m19s, 137bpm, erā€¦ flat and sunny

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431

Me too!

432

This would be a good test when all this CrossFit type stuff finishes.

Is the challenge to run a 50 min 10 k with the lowest heart rate ?

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433

this was the original suggestion:

eg for me I think that would be <145bpm

RHR= 40
maxHR=180 (thankyou, Zwift tiny race series :face_vomiting:)

target = RHR + 0.75 * (maxHR - RHR)

(edit to say personally I consider my zone 2 to be up to 70% rather than 75% using that formula & this would give a ceiling of 138 BPM. In practice what I do when running 10km like this is glance at the watch every now and again, and speed up if less than 135 or slow down if more than 140)

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434

So my last two attempts from last night and the night before. The course is very flat and I am old :slight_smile:

22/02 50:47 AvHR 127
23/02 49:10 AvHR 129

Edit: I have just applied @funkster formula and that gives a value for me of 131 which seem about right for this kind of session

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435

Fastest 10k at 75%. Iā€™d say you want to be using a chest strap for accurate results

Will be interesting to see where I am at in comparison to when I did this a while ago!

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436

24/2/22, 10km, 46m14s, 137bpm. Sunset, 26C, no wind, pancake flat- perfect conditions this evening.

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437

2 minute improvement :clap:.

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438

There has been quite a strong North wind slowing the last few runs a little. It dropped right down today & I imagine thatā€™s the reason why a bit quicker :+1:

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439

10 kms t mill 1% 50:08 ( 8 secs to get up to speed but 12 kph all the way.

Av hr 146.

Quite disappointed with that to be honest as was hoping to be near 140 after some faster running last week and some sessions showing improved fitness.

Oh well next time !

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440

i had a shocker today, wasnā€™t feeling it but went anyway.

27/2/22, 10km, 55m15s, HR 126bpm. Flat, muggy, 28C, humidity 60%, strong wind.

edit, that was yesterday evening. Bit more lively this morning:

28/2/22, 10km, 49m21s, HR 138. Flat, sunny, 23C, humidity 62%, light breeze.

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441

02/03/23 49:10 @ 135 flat, cool & calm

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442

6 mile tread mill run in an empty gym with the doors open at three in the morning, topless and very cold, kept the Hr down lovely!

47;57 av hr 139!

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