@gingerbongo @funkster
Great info thank you! 
So at this rate Iāll be sub 40 aerobic 10k sometime in September! 
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Iām kind of 10 months into the āexperimentā 
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Iām now thinking do I just carry on like this and forget the speed work? Or maybe just do the minimum anaerobic stuff and get straight back to the aerobic training in august and try a full year?
Just had a quick look on Garmin Connect. Max HR over the last 6 months is 192, although I think it would be higher than that at something like XC. It was 196 at a parkrun in Singapore 12 months ago (damn that humidity!)
Lowest this week overnight has been 43.
So that gives me a 155bpm cap (using the 192). That seems high for āaerobicā work. My own aerobic easy runs are usually 5min/km at c135ish when in reasonable shape. 155 is right in that no manās land Iād normally not really be around. My NYD 5k was 181 ave, 186 max. My solo HM just before Christmas was 178 ave, 184 max. Seems Iām quite like @Poet ! Although Iām operating a lot closer to my max.
I guess Iāll have to see where 155bpm leaves me pace wise by trying it!
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4 out of 4 , how many before risk of turning into spawn of @funkster ?
Got back from work and was tempted call it 
but flipped a mental coin and aerobic 10km won. Wasnāt raining today, bonus.
Any Training effects aside, running at this HR feels nice to me - steady enough to be repeated often, and fast enough to blow off some of the days cobwebs. 
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Thatās a solid run!
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Can always lower the cap.
If weād put it at 60% @mw22 would struggle to be under the hour 
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250ā¦
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Iām gonna struggle already 
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Safe then 
I think id struggle for 90 mins! 
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5/5 but easier pace this morning. 55m15s @ 125bpm
First 3km with wife, when I glanced at my watch it was about 115bpm for 6min30 Kms, then the next 7km solo at about 130 bpm for 5m15 Kms.
It bl00dy rained again
I was interested to see what beats per 10km this 60% pace would deliver: 6900 , which is higher than approx 6500 which I am seeing at 75% pace
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10km avg 148bpm 1h03m peak 161 (steep hill)
So I have another 10bpm to play with, I guess the trick is getting your pace up faster but to a level you can hold the HR.
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Just another quick question.
Are you still cycling and or doing other training? If so, are you restricting your HR in those as well?
Yep.
Really going for the full polarised approach.
Just doing one hard session a week for bike and run
Bike intervals are a minute at 125%+ FTP -
2 x 5
Run intervals are 90 seconds (pretty much to failure) 5:10-5:20 mile pace - managed 5 today
Rest of the workouts are all proper aerobic.
Bike HR rarely get above 110HR
Power down at 65% FTP
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Awesome.
Whatās your end game? Do you have a race this year, or next? Or is this just an experiment? Purely out of curiosity!
Iām asking because I followed MAF and 80/20 for a while and the issue I have with MAF is the lack of time spent running or cycling at your actual race pace. However, if your not racing, that doesnāt matterā¦
Pandemic permitting
IM Frankfurt
London Marathon - although thatās dressed as a ninja
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Had a go at this todayā¦
10K
Av. HR 125
Time 42:40
Av. Pace 6:52 per mile
Ended up being the fastest run I have done in a few months as my runs have been of the easy variety of late.
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Funksters brother from another mother ā¦?!
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