Right, my first go at this.
Feet and ankles were a bit tender yesterday, so I took a day off running.
Used this to make sure I took it super easy (I’d planned to do some walking if my feet started playing up) all seems well
Bit annoyed as I’m usually 138bpm for 5:00/km
But this mornings Zwift probably has me over.
138bpm is my Z1 recovery range
This is what I follow for my “zones”
Seems to work for me!
Based on your numbers, the ceiling everyone else would be using for this challenge is 158bpm, so quite a bit above what you did today. That does show as exactly top end of your Z2, so seems to align well.
I have similar numbers to you in terms of min and max (min a bit lower, max a bit higher). Although I certainly wouldnt have 180+ as being anaerobic for me. I’ll run a HM at high 170s average, dipping over 180 for chunks. The difference for me between aerobic and truly anaerobic is a very narrow window
1:20:41 HM in 2019 was 164avg, 172max.
35:34 10km in 2019 was 164avg, 172max.
What do you think my 5km best for 2019 was?
17:58 162bpm, 172max.
5km takes about 3 minutes to get up to 160s, so average is skewed there.
TEST
I reckon I’d be ~4:15 - 4:25/km for 155bpm, based on alcohol and sleep the day before.
[I wonder why we’re both using 2019 numbers 
]
That is quite strange. I operate in a very narrow window, but there’s a clear upward trend in average HR as the distance gets shorter. The marathon is an outlier in max terms, I guess through accumulated fatigue and the final push.
5k: 17:22 (pb) in 2019 - 180 ave, 190 max
10k: 35:54 (pb) in 2019 - 177 ave, 182 max
HM: 79:35 (pb) in 2019 - 175 ave, 182 max
Mar: 2:48:25 (pb) in 2019 - 171 ave, 185 max
I’d actually forgotten quite how good a year 2019 was for my running!
Races races. I miss them 
Aware my numbers are weird.
Yours look in the ballpark of where I think mine “should” be.
I just take a while getting that HR up without going anaerobic, but then it’s just at 155-160 which I build on…so there’s a definite drift throughout each race (small, but noticeable)
2019 was my first year back racing after 5+ Years so I tried to cap my HR to not blown up 
I “quit” it 2013…here’s my race history since then
28/01 50:28 @ 139 flat course, bit of a westerly
From a breathing pattern at the beginning of this malarkey of 3 in/2 out, I’ve gone to 3/3 & today I trialled 4/3 which seemed to fit the whole slow running pace for me.
Does anyone else consciously monitor their breathing or do you just do it?
FWIW I started the bilateral breathing thing years ago when someone mentioned it might stop stitches & by & large it seems to work for me.
What’s this breathing thing?
Nose and mouth?
I always think bilateral breathing is swimming only.
I do that without thinking - 3/3 when swimming.
Mostly mouth breathing 
but today I was breathing in for 4 steps & out for 3. I found that it regulates my pace & I didn’t have to keep checking my HRM.
Oh 
I try to breath through my nose when doing that - but only one bloody nostril works properly, so it’s hard.
And I have actual asthma, not the EIA or Froome-type nonsense.
And I also have many, many more excuses 
Happy with this consistency. I am loving this challenge
Was that on a treadmill???
Also, how cold is it?
That first km is LOW!!!
That was on a treadmill with 0.5%, temp around 20 degrees
First km cadence is low because I jumped off the treadmill to grab my headphones and turn off the light, It runs for about 15s before it shuts down
Its easy to watch Amazon Prime with lights off
Ah - the old 1% chestnut
(Old TriTalk1.0 “joke”)
20 degrees Celsius or Fahrenheit?
That’s either roasting or freezing!!!
And at the start or the end of it?
Celcius in my basement, but I have a decent fan. Boiler is down here so it does get warm
Yeah - my boiler is right behind my turbo bike and we’re on an immersion heater, so if I want a hot shower afterwards, I’ve got a nice warm backside being heated up
So that’s a low HR there for 5/km.
especially at that temperature.
When it’s nice and cold outside, I’m a good 5-10 beats lower. Always a nice ego massage
I remember laughing at the old 1% back in the day. But as someone who is doing all running on the treadmill currently the difference between 0% and 1% is massive for me.
12km today. Struggled to control HR due to hills and wind ( atmospheric ).
54.50 10km at 135bpm which is the same as last week, so my latest MAF improvement has stuck which is always nice!!
Ran 10km at 7pm straight after work today in the dark. Out of town on the lanes up a gradual hill ,+130m elevation gain, back down again a different way. No streetlights but moonlight the whole way. 47 minutes 35 seconds of therapy- that same full moon has made for a slightly trying couple of days at work so it was nice to get something back.
No HRM but felt zone 2.
2 is also the number of San Miguels I have had since getting home.
10km. 53.56 for 133bpm.
Considering in September I’d never gone below an hour for a MAF run, I’m really happy with this.
