Hi Homer Hart. I won't go into to much detail here because it has already been well covered.However I would just like to say this:
If you dont know you maxHR you can only use any Zone Training as a guide. Also remember that no matter what methods of calculation you are using or what zone percentage your heart does not know this,it is only telling you what it is for any given workload,which in this case can be related to running pace.
It is far more important to make judgements by how you feel in relation to different running pace rather than which zone you should be especially as you are not sure what your maxHR is.
There is a very good guide that has been shown to be very accurate and has always worked very well for my athletes.
It is simply that what pace you can maintain for 16000metres (ie almost 10miles)will be as near a guide as you will get to your Anaerobic Threshold pace.
So as an example if your can do it in 60minutes your pace is 6min/mile (4.47m/s)
90 " 9 " (2.98m/s)
120 " 12 " (2.23m/s}
Once you know this and note your HR that will be about your maxHR. This would normaly come out at at around 92% of maxHR.
So you can even get a good idea of what your maxHR is. This is a much better way than just guessing a number to add on as you suggest.
As I dont know your finishing HR in the 10miler,if you use your average which you say is 177 this would suggest a maxHR of 192
However as it is an average I assume your finishing was higher which would make your maxHR higher.
Please forget all about using working heart rate in all this,it really has got no part to play in it and will only confuse the issue when trying to relate it to what HR should it be, an in what zone.
Hope this helps. I have brought this point up in this thread as it has not been mentioned in the others. The real point of all this is to bring pace into it as it is relating heart rate to something positive that can easily be understood and built on.
All the best Ron.
