{"id":58,"date":"2008-08-11T22:51:37","date_gmt":"2008-08-11T22:51:37","guid":{"rendered":"http:\/\/www.michaelm.info\/blog\/?p=58"},"modified":"2008-08-11T22:51:37","modified_gmt":"2008-08-11T22:51:37","slug":"threshold-run-results","status":"publish","type":"post","link":"http:\/\/www.michaelm.info\/blog\/?p=58","title":{"rendered":"Threshold run results"},"content":{"rendered":"<p>A quick note to summarise some info from my threshold run which I completed on 2008\/06\/20. I did a 10 minute warm-up before and a 10 minute warm-down after the actual 40 minute run.<\/p>\n<p>I completed 8.86km in the 40 minutes. Average pace of 4:30\/km or 13.3km\/hr. Average heart rate of 196 with a max of 201.\u00a0<\/p>\n<p>At this pace I would have a 10km time of 45 minutes or a 5km time of 22:30. Interesting since at the club relays I ran 5.05km in 22:35 is which marginally faster (4:28\/km as opposed to 4:30\/km). However at the club relays the average HR was 188 with a max of 199.<\/p>\n<p>Not sure what the lower HR\u00a0(compared with threshold run) was a result of &#8211; fitter? cooler weather? better hydrated?<\/p>\n<p>Another fact is that yesterday&#8217;s London Triathlon 10km run (which I didn&#8217;t really put the hammer down for &#8211; avg HR of 171 and max of 191) was only 18 seconds slower than my fastest official 10km run time (Bupa Great Capital run 2007). Maybe I need to run a 10km race on a flat course and without too many competitors getting in the way&#8230;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A quick note to summarise some info from my threshold run which I completed on 2008\/06\/20. I did a 10 minute warm-up before and a 10 minute warm-down after the actual 40 minute run. I completed 8.86km in the 40 minutes. Average pace of 4:30\/km or 13.3km\/hr. Average heart rate of 196 with a max [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-58","post","type-post","status-publish","format-standard","hentry","category-stats"],"_links":{"self":[{"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=\/wp\/v2\/posts\/58","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=58"}],"version-history":[{"count":0,"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=\/wp\/v2\/posts\/58\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=58"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=58"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=58"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}