Not a 10k, but Sunday I ran 33k, avg 4:45ks, HR 131, I decoupled slightly in the last 5k, but was pretty consistent prior to that other then I when I met a mate for a few of the k and he insisted on running 4:20s 
for this thread I can go up to 149, so hopeful of posting something funky in the coming weeks
Feb 15th, 48m15s, 138bpm. Sunny.
Feb 16th, 52m18s, 126bpm, Sunny.
Feb 19th, 48m19s, 137bpm, erā¦ sunny
Feb 24th, 46m14s, 137bpm, ditto, 26C
Feb 27th, 55m15s, 126bpm. Muggy, 28C, strong wind.
Feb 28th, 49m21s, 138bpm. Sunrise, 23C.
Mar 1st, 48m31s, 137bpm. Sunny, 27C.
[Mar 3rd, 44m 03s, 145bpm. Dusk, 23C. Zone 3 ish]
Mar 5th, 49m50s, 128bpm. Sunny, 27C.
Mar 11th, 48m51s, 137bpm. Sunny, 25C.
edit:
Mar 13th, 6.30 am, 48m21, 140bpm. DRIZZLE!!!, 24C. Humidity 65%. Felt great but HR kept trying to climb out of the Z2 box so had to really slam the brakes on in the second half.
Looks like a gradual downtrend in HR over the year?
30/03/23 48:57 @ 138 circular, 60m climb & overdressed
Feb 15th, 48m15s, 138bpm. Sunny.
Feb 16th, 52m18s, 126bpm, sunny.
Feb 19th, 48m19s, 137bpm, sunny
Feb 24th, 46m14s, 137bpm, sunny, 26C
Feb 27th, 55m15s, 126bpm. muggy, 28C, strong wind.
Feb 28th, 49m21s, 138bpm. Sunrise, 23C.
Mar 1st, 48m31s, 137bpm. Sunny, 27C.
[Mar 3rd, 44m 03s, 145bpm. Dusk, 23C. Zone 3]
Mar 5th, 49m50s, 128bpm. Sunny, 27C.
Mar 11th, 48m51s, 137bpm. Sunny, 25C.
Mar 13th, 48m21, 140bpm. Drizzle. 24C.
<<< sprained ankle suspends play >>>
Apr 18th, 53m46, 130bpm. Sunny, 28C. Daydreaming.
Since the start of the year, Iāve been doing aerobic for 8km, 5k TP for 1k, then 1k aerobic again. Feels like good training benefit.
jan
43:25 (146bpm) 1k 3:33
43:00 (147bpm) 1k 3:27
44:41 (145bpm) 1k 3:20
feb
march
43:37 (138bpm) 1k 3:39
45:13 (134bpm) 1k 3:32
45:18 (147bpm) 1k 3:38
45:46 (132bpm) 1k 3:26
So we have, for my own recordsā¦
23/05/23 48:57 @ 137 bit of a breeze, bit of off-road
30/10/25 53:20 @ 134 slight headwind up river, started raining.
(well thatās humbling 
)
134bpm looks like a new PB though
edit ah natch, 28th Feb 2022
Thanks for ressurecting this thread though, will give it a go soon 
I wish I could run 10k 
It feels similar to my parkrun falloff.
Middle 10km of a 12km a few weeks ago, third from last run, I miss running.
18/10/2025 ā 53:01 @ 124 bpm ( 17 bpm under 75%, which is 141 bpm)
Guess I would be in the 47 - 48 minute range if using all allowed beats lol.
07/04/2025 ā 45:27 @ 141 bpm
This was towards the end of marathon training, session was 15km with 10km at tempo ~ 140 bpm, I was doing the session every other week.
Ah well. Had a pretty lazy October, hoping this will help get back on it
Already bored of the parkrun racing?
Loving the Taunton Park Run when weāre up there, itās 3km from our place so a great distance to run there and back. But nearest Dorset one is 30 mins drive away, not my preferred way to spend Saturday morning (admittedly sitting hunched over a laptop trying to figure out why the full path to static files directory throws as error isnāt much better)
Looks like you could ride there at 2w/kg in under an hour
ha, finger in the air maybe at about 3 W/kg to 3.2 W/kg if weāre talking Poundbury, thereās the climb out of town and then that Lyons Gate hill from IMUK 2007 (Tritalk hill) that slows things down a lot.
Dorset roads are terrible generally.
Check out Buzzās activities a couple of months ago where he cycled to the parkrun the evening before, camped then cycled back on the Saturday!
Despite trying to keep things steady seem to be doing these in zone 3, although am not 100% sure I trust the wrist HR
Slowed it down and kept the last 3 in the right range. Definite theme with the weather 
. Tonight went running with a friend from work and we were both questioning each others sanity as the heavens chucked bucket after bucket of water over us.
12/01 49:27 @ 144 flat course, good conds
17/01 72:34 @ 137 clear roads & 603mtrs climb
19/01 50:59 @ 145 flat course, good conds
21/01 48:55 @ 144 flat course, some standing water, but good conds
24/01 49:28 @ 138 & 50:40 @ 139
26/01 50:13 @ 139 flat course, sleety conds
28/01 50:28 @ 139 flat course, bit of a westerly
31/01 65:19 @ 139 icy road & 603mtrs climb
02/02 50:12 @ 142 flat course, reasonable conds
04/02 48:43 @ 140 flat course, headwind up river
07/02 66:10 @ 135 600mtrs climb, biting easterly & snow flurries
16/02 48:25 @ 137 reasonably flat course, decent conditions
18/02 48:49 @ 140 flat course, brisk SW wind
21/02 64:31 @ 136 with 560mtrs climb & 63:12 @ 139 with 440mtrs climb, good conds
23/02 48:59 @ 141 reasonably flat course, brisk wind
25/02 48:09 @ 140 slight uphill, decent conds.
28/02 50:29 @ 127 100mtrs climb & 49:58 @ 137 75mtrs climb, cold initially then pretty nice
02/03 48:25 @ 139 cold wind & stymied a bit at road crossings
11/03 47:49 @ 142 flat, circular course with windy conditions
18/03 45:53 @ 146 flat, circular course with a bit of wind
22/04 48:29 @ 139 flat, great day, canāt complain
27/04 48:06 @ 143 flat, cool conditions
29/04 47:52 @ 139 slight uphill, cool & calm conditions
13/05 48:35 @ 141 predominantly uphill, canāt remember conds
18/05 47:58 @ 142 flat, sunny & breezy
08/12 48:52 @ 142 cold wind from Storm Barra & showers
09/12 49:04 @ 141 flat, cool & calm
02/02 48:54 @ 143 flat, mild & calm
23/02/23 49.19 @ 136 clear, cool, bit blustery
02/03/23 49:10 @ 135 flat, cool & calm
30/03/23 48:57 @ 138 circular, 60m climb & overdressed
23/05/23 48:57 @ 137 bit of a breeze, bit of off-road
30/10/25 53:20 @ 134 slight headwind up river, started raining.
19/11/25 52:01 @ 136 cross/headwind on river, glorious sun
(HR a bit low initially & then went high but RPE & breathing patterns were definitely around my 140bpm.)
