Don’t know the answer to is your low HR hampering 5km performance, but like @JibberJim points out cardiac output = stroke volume x heart rate. So would think cardiac output unlikely to be the limiting factor in your 5km time, if your HR is still some way off max? At least that’s what I would have thought until seeing Poets numbers & now
If you don’t mind me asking, when you are ran 10km in 44 minutes at 126bpm average yesterday- I’m guessing that felt nice and easy? What about the sub 40minute 10km, did that feel easy too?
My average for Oulton was higher than that, the 3:30 was quite disappointing but apart from the half marathon winner ( 1:09? I think ) everyone seemed to go a touch slower than they expected.
So just went for an easy run, 6km with some hills. My goal is no higher than 156. I averaged 145 but peaked at 160 how so that’s a dud effort, or within our parameters?
“The idea is to keep the HR steady after the initial rise.
Peeking over the ceiling for short periods is allowed, but the aim to keep just under the max level”
My max is circa 186, my resting is around 50. Looking at a calculator that puts 75% a shade over 150?
Most of my runs I do under 130, which looks like it is 60%, so way lower than 75%. When I get fit (ie not now), I can get near 4:30min/k for 60% apparently. So I think I can get near to 4’s for a 150HR.
However as it is Humid as fuck in Auckland at the moment I doubt I can get anywhere near those numbers…
I’ve just run for over 4hrs for an average HR of 163. And that includes stops/walking for nav, gates etc so lots of times where the hr dropped down low to reduce the average.
Did my own 10km this morning as part of my normal run. Set out too fast and then couldn’t get the HR to settle under 130bpm without slowing to a pace that I should be well below 130bpm. 10km in 44:54. Interesting benchmark for me. I’ll try again in a month to see where an hour of running a day gets me. For reference my 10km PB is 39:24 set 6 years ago