18-08-2010, 05:59 PM
I ran 4km after a brief warmup and my time was 19min 11s. 
The route I ran had a few gently sloping hills, but was mostly level. I ran on a sandy surface if that makes any difference :mmm:
I recorded my speed and avg and peak heartrate every 1km and got the following results:
1km: 4'44" avg HR: 167 peak HR: 171
2km: 4'46" avg HR: 165 peak HR: 174
3km: 4'47" avg HR: 167 peak HR: 172
4km: 4'54" avg HR: 168 peak HR: 174
Haven't done any time trials in ages and after the run I felt like I could've gone a bit harder. Also I ran 6km timetrial in 18.5.2010 and my time was 28min 57s and avg HR 176. So at least there's been some progress concerning my HR.
I've also been running one easy 30min run a week on my VFFs (Vibram Five Fingers) to work on my feet a bit more.
The route I ran had a few gently sloping hills, but was mostly level. I ran on a sandy surface if that makes any difference :mmm: I recorded my speed and avg and peak heartrate every 1km and got the following results:
1km: 4'44" avg HR: 167 peak HR: 171
2km: 4'46" avg HR: 165 peak HR: 174
3km: 4'47" avg HR: 167 peak HR: 172
4km: 4'54" avg HR: 168 peak HR: 174
Haven't done any time trials in ages and after the run I felt like I could've gone a bit harder. Also I ran 6km timetrial in 18.5.2010 and my time was 28min 57s and avg HR 176. So at least there's been some progress concerning my HR.
I've also been running one easy 30min run a week on my VFFs (Vibram Five Fingers) to work on my feet a bit more.