Pacing Using HRMs

2 messages
08/10/2002 at 21:04
I recently ran a 10K race after not doing the proper thing and getting a good night's rest the night before (party, party, party !). I was umming and arring whether I should run or not on the day as I felt like s**t, but opted to run anyway, but take it really easy. Anyway, my legs felt really tired, and for the first 8k I was in the 170s bpm region, some 20 bpms higher than normal. I felt pretty good in the final 2k and managed pick up the pace quite considerably. Using these stats does this mean that I should be able to run at 170s bpm on a rested body, and thus potentially finish in a far faster time than I have done previously, or was the increased heart rate a false indication of pace because I was knackered? Got another 10k coming up soon and would like to try things out at the faster pace, but wouldn't want to burn myself out and not finish.
Mij
09/10/2002 at 13:08
It you are fit enough and have done plenty of speed work then it is possible to race 10K at 85% to 90% of your Max working heart rate.

So my at rest is 50 my max is 180. Thus working hr is 180 - 50 = 130

90% is 117 plus my at rest = 167

So I should be able to race 10K at between 160 and 167. You now need to insert your own numbers to see your range.

Hope that makes sense.

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